As a vegetarian we must know the sources of Vitamin D foods for vegetarians, its challenging to get enough vitamin D as most of the food sources that are rich in this nutrient come from animal products. However, there are still some plant-based foods that contain vitamin D. In this article, we will discuss a list of vitamin D foods for vegetarians along with their details.
List Of Vitamin D Foods For Vegetarian
1. Mushrooms:
Mushrooms are an excellent source of vitamin D2, which is the plant-based form of vitamin D. When exposed to sunlight, mushrooms produce vitamin D2. Some of the best mushroom sources of vitamin D are shiitake, portobello, and maitake mushrooms.
2. Fortified Plant Milks:
Many plant-based milks, such as soy, almond, and oat milk, are fortified with vitamin D. You can check the label to see if the milk is fortified with vitamin D. Fortified plant milk can provide up to 30% of the recommended daily intake of vitamin D.
3. Tofu:
Tofu is a versatile and nutritious food that can be a great source of vitamin D. Most tofu brands are fortified with vitamin D, providing up to 20% of the recommended daily intake of vitamin D per serving.
4. Fortified Cereals:
Fortified breakfast cereals are a convenient way to add vitamin D to your diet. Many brands of breakfast cereals are fortified with vitamin D, providing up to 10% of the recommended daily intake of vitamin D per serving.
5. Plant-based Omega-3-Rich Foods:
Foods rich in omega-3 fatty acids, such as flaxseeds, chia seeds, and walnuts, can also provide some vitamin D. These foods are rich in alpha-linolenic acid (ALA), which the body can convert into vitamin D.
6. Orange Juice:
Some brands of orange juice are fortified with vitamin D, providing up to 25% of the recommended daily intake of vitamin D per serving.
7. Fortified Plant Based Yogurt:
Plant-based yogurts made from soy, almond, or coconut can also be fortified with vitamin D. Check the label to see if the yogurt is fortified with vitamin D.
What Are The Vegetables and Fruits Contains Vitamin D?
When it comes to vegetarian sources of vitamin D, although it is primarily found in animal-based foods, there are a few plant-based options that can help supplement your intake. Here are some vegetables and fruits that contain vitamin D:
Mushrooms:
Certain types of mushrooms, such as shiitake and maitake, can naturally produce vitamin D when exposed to sunlight or UV light. Including these mushrooms in your diet can provide a plant-based source of vitamin D.
Fortified Plant-Based Milk:
Many plant-based milk alternatives, like soy milk, almond milk, and oat milk, are often fortified with vitamin D. Check the labels to ensure that the product you choose includes added vitamin D.
Fortified Orange Juice:
Some brands of orange juice are fortified with vitamin D, making it a convenient source of this essential nutrient for vegetarians. Look for labels that specify vitamin D fortification.
Leafy Greens:
While not a significant source of vitamin D, leafy greens like spinach, kale, and collard greens contain small amounts of this nutrient. Incorporating these vegetables into your meals can contribute to your overall vitamin D intake.
Avocado:
Avocado is a nutrient-rich fruit that contains a small amount of vitamin D. It is also a versatile ingredient that can be added to salads, sandwiches, or enjoyed on its own.
Chia Seeds:
Chia seeds are a good source of various nutrients, including small amounts of vitamin D. They can be sprinkled over yogurt, oatmeal, or incorporated into smoothies for a nutritional boost.
While these plant-based sources of vitamin D exist, it’s important to note that they may not provide adequate amounts to meet your daily requirements. Therefore, it is advisable to consult with a healthcare professional or consider vitamin D supplements to ensure sufficient intake, especially for vegetarians who may have limited natural sources of this nutrient in their diet.
How Can Vegetarian Get Vitamin D?
As a vegetarian, getting enough vitamin D can be a challenge since most of the food sources are animal-based. However, there are still some ways to obtain this essential nutrient without compromising your diet choices. One way is to increase your sun exposure, as sunlight triggers the synthesis of vitamin D in the skin.
You can also opt for vitamin D-fortified plant-based products such as non-dairy milk, cereal, and tofu. Mushrooms are another excellent source of vitamin D for vegetarians. Specifically, wild mushrooms or mushrooms exposed to UV light contain high amounts of vitamin D. Lastly, taking a vitamin D supplement can also help ensure that you meet your daily requirements. It’s important to consult with a healthcare professional to determine the right dosage for your needs.
How To Increase Vitamin D naturally In Our Body?
There are several natural ways to increase your vitamin D levels. One of the most effective ways is to expose your skin to sunlight, specifically UVB rays, for about 15-20 minutes per day. It’s important to note that the amount of vitamin D produced by the skin depends on factors such as skin color, geographic location, time of day, and season.
Another way to increase your vitamin D intake is through your diet. Fatty fish such as salmon, tuna, and mackerel are excellent sources of vitamin D, as are fortified dairy products, orange juice, and cereal. Egg yolks and mushrooms also contain small amounts of vitamin D. If you are unable to get enough vitamin D through sunlight and diet alone, taking a vitamin D supplement can also help. However, it’s important to talk to your healthcare provider about the appropriate dosage for your needs.
It is important to note that the vitamin D content of these foods may vary depending on the brand and how they are prepared. Therefore, it is essential to read labels carefully and choose fortified foods whenever possible.
In the conclusion, Vitamin D is a crucial nutrient that is essential for maintaining healthy bones, teeth, and immune system. Vegetarians may find it challenging to get enough vitamin D as most of the food sources come from animal products. However, by including vitamin D2-rich mushrooms, fortified plant milk, tofu, fortified cereals, plant-based omega-3-rich foods, orange juice, and fortified plant yogurt in your diet, you can meet your daily vitamin D requirements. Remember to always read labels carefully and choose fortified foods whenever possible to ensure you are getting enough vitamin D.
