Lifestyle Desk
19 November 2025, 04:23 PM IST
Vitamin D becomes essential in winter as sunlight exposure drops, and these simple recipes help support mood, immunity and overall health with ingredients available at home.
Vitamin D is a crucial nutrient for the body, particularly during winter when natural sunlight levels decrease. Research published in Cureus in 2023 has linked low vitamin D levels to reduced immunity, low mood and weakened bone strength. Including vitamin D-rich foods in daily meals can support better energy, mental well-being and overall physical health during colder months.
A separate 2023 study published in Microorganisms notes that natural vitamin D sources such as mushrooms, enriched dairy products, eggs and certain seeds help the body fight infections more effectively and maintain a stable mood. The nutrient also plays a central role in calcium absorption, which is essential for long-term bone and muscle health.
Adding vitamin D to everyday meals does not require complex cooking. Simple breakfast, lunch and dinner options can provide these essential nutrients using ingredients commonly found at home. Listed below are three easy recipes that offer natural sources of vitamin D and can be prepared quickly.
Breakfast: Mushroom Masala Toast
Mushrooms offer natural vitamin D, and this quick toast recipe provides a warm, energy-boosting start to winter mornings.
Ingredients
1 cup mushrooms, sliced
1 small onion
1 green chilli
1 tbsp butter or oil
¼ tsp turmeric
½ tsp black pepper
Salt to taste
Bread as required
Instructions
Heat butter or oil in a non-stick pan and sauté the onions. Add mushrooms and cook until soft. Mix in salt, turmeric and black pepper. Toast the bread in the same pan and top it with the mushroom mixture before serving warm.
Lunch: Enriched Curd Rice Bowl
This simple curd rice bowl provides vitamin D through enriched curd and helps maintain digestive immunity.
Ingredients
1 cup cooked rice
¾ cup enriched curd (check label for vitamin D)
1 tbsp chopped cucumber
1 tbsp grated carrot
½ tsp mustard seeds
1 tsp oil
4–5 curry leaves
Salt to taste
Instructions
Combine rice, curd, cucumber and carrot in a bowl and mix gently. Heat oil in a small pan, add mustard seeds and curry leaves and allow them to crackle. Pour the tempering over the curd rice, mix again and serve at room temperature.
Dinner: Omelette or Mushroom Spinach Wrap
This wrap is a light, nutritious dinner option. Eggs provide vitamin D, while mushrooms serve as the vegetarian alternative.
Ingredients
2 eggs or 1 cup sliced mushrooms
½ cup chopped spinach
1 small chopped tomato
½ tsp black pepper
Salt to taste
1 tsp oil
1 whole wheat roti or tortilla
Instructions: Omelette version
Whisk eggs with salt and pepper. Add spinach and tomatoes. Heat oil in a pan, pour in the mixture and cook on both sides until firm. Place the omelette on a roti or tortilla, roll and serve warm.
Instructions: Mushroom version
Heat oil in a pan, cook mushrooms until soft, then add spinach and tomatoes. Season with salt and pepper. Spread the mixture on a roti or tortilla, roll tightly and serve.
These simple, nutritious meals make it easy to add natural vitamin D to your winter diet, supporting immunity, mood and overall wellness when sunlight exposure is limited.
Subscribe to our NewsletterGet Latest Mathrubhumi Updates in EnglishFollow
Disclaimer: Kindly avoid objectionable, derogatory, unlawful and lewd comments, while responding to reports. Such comments are punishable under cyber laws. Please keep away from personal attacks. The opinions expressed here are the personal opinions of readers and not that of Mathrubhumi.
