Before giving you any suggestions I need to know proper information like urs medical history Family history etc. Contact me through practo direct consultation for further information surely help you.

For increasing vitamin d take proper sunlight and vitamin d supplements. After coming normal range by food u can maintain ur nutrition requirement.

Ask me directly for customized diet plan for you.

Yes sunlight helps to produce Vitamin D3 in our body, but now a days it's not possible always to get sunlight so deficiency is also common but need to be supplementise by Sachet.VitaminD3 60,000 IU, on weekly basis.  Take yellow fruits on daily basis like Ripe papaya, Mango, Safeda etc, but certain exercise & yoga is must at your age. For customised diet fit for only you and also for customised exercise plan,contact me directly via chat. Thanks Dt.Souvik

Hi Food that provide vitamin D include: 1) fatty fish, like tuna, mackerel, and salmon. 2) Foods fortified with vitamin D, like some dairy products, orange juice, soy milk, and cereals. 3) Beef liver. 4) Cheese 5) Egg Yolks. 6) Mushrooms DISCLAIMER:-  If you have any medical issue then food options to e choosed wisely. _______________________ It's very difficult to cover the vitamin D requirement through foods so its important to take supplement but u can surely take the vitamin D rich foods in the diet along with supplement. ____________________________ If you want to learn more about Vitamin D ,u can go through my vitamin D health feed.

Please connect directly at https://www.practo.com/share/app/doctor/523119 for diet therapy