Consumption of vitamin D in pregnancy not only benefits the mother but also the foetus, a recent study has revealed. The study has found that consumption of vitamin D by the pregnant woman can prevent the foetus from autism. Autism is a kind of neuro-developmental and behavioral disorder. Child suffering from autism has problems in social interaction, verbal and non-verbal communication, restricted and repetitive behavior. The research has also revealed that pregnant women who had sufficient intakes of vitamin D in their early days of pregnancy didn’t showed the signs of autism in their child compared to the women who did not. So, be careful in the consumption of vitamin D in your diet. The following sources of vitamin D can be taken by pregnant ladies to prevent vitamin D deficiency

Sources of vitamin D:-

  1. Sunlight – Vitamin D is formed in skin by UV rays present in sunlight. The most inexpensive source of vitamin D is exposure to sunlight which is freely available particularly in tropical countries. About 20-25 minutes of exposure to sunlight is helpful. However, the skin is not likely to provide your daily needs in winters and also light through a window won’t work.

  2. Fish - Fatty fish can be a good source of vitamin D. Common options includes salmon, trout, mackerel, tuna, and eel. Livers of fish and oils extracted from the livers are extremely rich sources.

  3. Egg yolks – Eggs are a convenient way to get vitamin D. Egg yolks vary in content depending mostly on the content of vitamin in the hen’s diet. It is important to use the whole egg not just the egg whites. Although egg yolks are also rich in cholesterol, so consult a nutritionist before having your servings.

  4. Mushrooms – Include mushrooms in your diet three – four times a week to get the vitamin D levels. They can be cooked, baked or pan fried to get the desired recipe. Mushrooms can naturally produce vitamin D when exposed to sunlight.

  5. Cheese – Cheese is one of the foods high on vitamin D. Ricotta cheese provides the maximum amount of vitamin D amongst others.

  6. Milk – Milk also contains appreciable amounts of vitamin D. So, include milk in the daily diet. Soya milk is also a good source of vitamin D along with protein, iron and vitamin C.

  7. Consume calcium rich products as calcium helps in vitamin D absorption in the body.