Vitamin D is one of the simplest nutrients to obtain, yet one of the most commonly deficient across India even though we live in one of the sunniest regions of the world. Your body needs it for strong bones, steady muscles, and a resilient immune system. While our bodies can make it through sunlight, our diets are meant to fill the gap — and that’s where the problem begins. Animal-based foods such as fish, eggs, and milk naturally contain vitamin D₃ , whereas plant-based foods like mushrooms, nuts, and lentils offer small amounts of D₂ . Both forms contribute to our total vitamin D intake, but typically not enough to meet our daily needs. With deficiency rates ranging from 50% to 94% across states , India is facing a quiet nutritional crisis. Vitamin D also plays a key role in helping the intestines absorb calcium , yet Indians consume only 300–400 mg of calcium per day , far below the recommended 1,000 mg . If you want to improve your vitamin D levels without ...