The body needs various nutrients and micronutrients in small quantities. Vitamin D is one such micronutrient.
- Vitamin D is essential for strong and healthy bones.
- It is the sole vitamin produced within your body following exposure to sunlight.
- However, to generate vitamin D, you must be exposed to sunlight before 10 AM.
Apart from sunlight, you can obtain a good amount of vitamin D through animal sources. Meat, seafood, and fish liver oil are good sources of vitamin D. Vegetarians who avoid such foods and people who do not get exposed to the morning sunlight may have vitamin D deficiency.
Weakened muscles and reduced bone density are symptoms of vitamin D deficiency. Vitamin D deficiency could result in neonatal asthma, cognitive problems in old age, glucose resistance, and multiple sclerosis.
8 sources of vitamin D for vegetarians
- Mushrooms
- Mushrooms are high in vitamin D because they store sunlight while growing.
- The quantity of vitamin D found in various mushrooms varies.
- Mushrooms are high in vitamins B1, B2, and B5 and minerals, such as copper.
- It is best to use sun-dried mushrooms.
- If you cannot locate any mushrooms in a store, you can dry them in the sun.
- One cup diced (70 grams) of maitake raw mushroom contains 784 International Units (IU) of vitamin D.
- Cow’s milk
- One glass of cow's milk might raise your daily vitamin D intake by 20 percent.
- Cow's milk is an excellent source of vitamin D and calcium.
- Doctors recommend drinking full-fat milk to get the most vitamin D.
- It is one of the most efficient ways for vegetarians to obtain vitamin D.
- One cup (240 mL) of cow’s milk contains 101 IU of vitamin D.
- Yogurt
- Yogurt is high in vitamin D and protein.
- It is best to inspect the boxes before purchasing yogurt from a store because some yogurt is flavored and has a high sugar level.
- Making yogurt at home is preferable to purchasing it from a store.
- One container (150 grams) of store-bought yogurt contains 60 IU of vitamin D.
- Soy products
- Soy products, such as tofu and soy chunks, are one of the top sources of vitamin D for your children.
- If you offer your children soy products every day, they will get enough vitamin D and protein.
- Furthermore, calcium-rich tofu and soy milk appeal to vegetarians.
- 100 grams of unsweetened plain soy milk contains 185 IU of vitamin D.
- Orange juice
- Orange juice is a good source of vitamin D.
- Having orange juice in the morning may set the tone for a positive start to the day.
- An 8-ounce (240 ml) serving of 100 percent calcium-fortified orange juice from concentrate contains 101 IU of vitamin D.
- Ricotta cheese
- Ricotta cheese provides the appropriate quantity of vitamin D while avoiding additional health hazards.
- It has fewer calories and saturated fat than most foods, thus it is suitable for consumption by everyone.
- Most nutritional experts advocate ricotta cheese as an alternative to other varieties of cheese.
- Ricotta cheese provides 25 IU of vitamin D.
- Sesame seeds
- Sesame seeds contain plant-based omega-3 fatty acids, magnesium, vitamins E, B6, and D, calcium, copper, fiber, protein, and potassium.
- Sesame seeds are high in antioxidants, such as lignans and phytosterols, which have anticarcinogenic properties.
- Thus, sesame seeds are regarded as one of the best sources of vitamin D-rich meals.
- Oatmeal
- Oatmeal is rich in vitamin D, making it an excellent breakfast option for people who want to start their day with a nutritious meal.
- It is a balanced meal with enough amounts of fiber, protein, and healthy fats.
- Oatmeal is high in antioxidants, which can help protect the body from free radical damage.
QUESTION
According to the USDA, there is no difference between a “portion” and a “serving.” See AnswerWhat is the current recommended dietary allowance (RDA) for vitamin D?
| Age | Male | Female | Pregnancy | Lactation |
|---|---|---|---|---|
| 0 to 12 months |
10 mcg (400 IU) |
10 mcg (400 IU) |
||
| 1 to 13 years |
15 mcg (600 IU) |
15 mcg (600 IU) |
||
| 14 to 18 years |
15 mcg (600 IU) |
15 mcg (600 IU) |
15 mcg (600 IU) |
15 mcg (600 IU) |
| 19 to 50 years |
15 mcg (600 IU) |
15 mcg (600 IU) |
15 mcg (600 IU) |
15 mcg (600 IU) |
| 51 to 70 years |
15 mcg (600 IU) |
15 mcg (600 IU) |
||
| Older than 70 years |
20 mcg (800 IU) |
20 mcg (800 IU) |
Bottom line
- Vitamin D is essential for the general health and well-being of everyone, especially growing children.
- Vitamin D aids in the formation of strong bones and teeth, controls calcium and phosphate levels in the body, and helps absorb calcium and other minerals.
- Vitamin D is especially crucial for kids who do not receive enough sunlight.
- Vitamin D aids in immune system regulation and can help avoid certain illnesses.
- Incorporating Vitamin D foods in the diet is vital for brain and spine development.
- Include these vitamin D food sources in your diet if you do not get enough sunlight exposure.
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Medically Reviewed on 8/3/2022
References
Image Source: iStock image
FAQs About Vitamin D. https://www.vrg.org/journal/vj2009issue2/2009_issue2_vitamin_d.php
Vitamin D Sources for Vegans and Vegetarians. https://oldwayspt.org/blog/vitamin-d-sources-vegans-and-vegetarians
Vitamin D. https://ods.od.nih.gov/factsheets/VitaminD-HealthProfessional/
FAQs About Vitamin D. https://www.vrg.org/journal/vj2009issue2/2009_issue2_vitamin_d.php
Vitamin D Sources for Vegans and Vegetarians. https://oldwayspt.org/blog/vitamin-d-sources-vegans-and-vegetarians
Vitamin D. https://ods.od.nih.gov/factsheets/VitaminD-HealthProfessional/
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