Adolescence is a vulnerable stage of physical and psychological changes that take place in your life. Vitamin D is one of the important nutrients that you need during adolescence as a lack of it may cause tiredness and fatigue, unhealthy bone structure, and other ailments. So, this article mentions some dietary tips for vitamin deficiency during this stage of vulnerable changes.

The main source of vitamin D is sunlight, but some foods are also a great source of vitamin D. Your body changes at a rapid pace during adolescence, so your body can lack vitamin D if your regular diet is insufficient with this vitamin. You are advised to follow some dietary tips to prevent yourself from lacking vitamin D. Foods that are a great source of vitamin D are as follows:

1. Swordfish
Fish is a great source of vitamin D and widely eaten around the world as a part of a regular meal. You can also find that your meal contains a dish of fish, because avoiding it can lack vitamin D in your body.
Swordfish is a great source of vitamin D as well as other nutrients such as niacin, vitamin B group, selenium, phosphorus, and potassium, which are very much important for your physical changes during this stage.

2. Eggs
Since there are not many food sources of vitamin D, you must include eggs to your regular meals, as they contain many other vitamins and minerals too. If you cannot eat fish then you must consider this as one of the primary foods to maintain and support those physical changes during this period.

3. Fortified milk
If you are a vegan, then this is a great choice for you to get an adequate amount of vitamin D to support your physical changes during adolescence. Vegans cannot include animal food sources of vitamin D in their diet, so some foods need to be fortified with vitamin D for them. Fortified milk is a great source of calcium that can help you maintain a healthy bone structure.

4. Margarine
Margarine is made from vegetable oil and is very similar to butter. It is a great source of vitamin D available at an affordable price. You can have it with white or brown bread for breakfast or even as a snack during your busy schedule. It can fulfill the average level of your vitamin D requirements, so it can be considered as one of the important foods to control vitamin D deficiency during adolescence.

You might not observe the deficit of vitamin D physically as the signs are often very subtle, so you must have a nutritional diet for your meals during this stage of vulnerable changes.