Now-a-days, almost people of every-age are facing the problem of deficiencies of various Vitamins and Minerals. But, it is very important for the teenagers or minors to eat lots of nutrients to stay healthy and strong. And in order to keep themselves fit, they used to take different supplements, which can be very harmful.

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So, the intake of these foods will help you to be free from 'Vitamin D' deficiency without providing any harm to your body:-

1. Cheese:

Ricotta Cheese is the one, which provides the maximum amount of Vitamin D amongst others. So, just add a layer of cheese in your breakfast to have a healthy and delicious breakfast.

2. Fish:

Various varieties of fishes especially Salmon, trout, mackerel, tuna or eel are the best source of Vitamin D.

3. Mushroom:

Your Vitamin D levels will shoot up, when you include the intake of mushroom in your daily diet or four times a week.

4. Soya Milk:

Not only Vitamin D, but it also boost up the levels of Vitamin C and iron in your body.

5. Egg:

We all know that eggs are rich in protein, but when it is being consumed along with its yellow part then it will overcome the deficiency of Vitamin D also.