14 Delicious Vegetarian Vitamin D Rich Foods

Intake of Vitamin D plays an important role in a healthy lifestyle. It helps to develop bone health, nerve, immune and muscles function. Also, it fights against heart disease, specific cancer, diabetes, stroke, depression, autoimmune disease, etc. Deficiency of vitamin D affects almost all the body parts and can lead one to live hazardous situation. That’s why people involves ingestion of vitamin D in their daily diet or meals. The excellent sources of vitamin D are sun exposure and fortified foods. However, very few people know about foods rich in vitamin D for vegetarians.

Here are some delicious vegetarian vitamin D rich foods:

1. Fortified Milk

Natural milk does not contain enough Vitamin D. Fortified milk, available in the market, such as low-fat milk, buttermilk, skim milk and buttermilk, deliver a good amount of vitamin D. Only one cup of fortified milk per day is enough as it carries near about 22% DV. It will be more nutritious if you add vitamin A supplements in fortified milk.

2. Mushrooms

It is a plant source of vitamin D, excessively good for those who do not prefer meat or non-veg food. It is known as one of the most sunlight absorbing plant. Mushrooms also contain vitamin B-complex (B1, B2, and B5), and minerals (copper). There are a lot of variety of mushrooms in which “shitake” type is considered as the genuine source of vitamin D. And if you want to enhance its vitamin D content, put its slices exposure to UV light. Some people prefer to eat them raw while other roast them to bring their natural sweetness. You can grill or saute them in a pan.

3. Cereals

Cereals do not have Vitamin D naturally, but are fortified. Cereals, such as oatmeal, are prosperous in various vitamins and minerals. Have your wholesome breakfast with cereals. It is incredibly nutritious and provides well-balanced diet. Cereal with milk, deliver whole day nutrition including calcium, proteins, fiber, and carbohydrate. Regular intake of cereals gives your day an excellent start.

4. Fortified Soya bean 

Soya bean or its products are not primary sources of vitamin D but the ones generally available in the market are packed. Because it is a plant source so it is suitable for vegans as well. Soy and its product such as soy milk, soybean, soy chunks, soya bean paste, tempeh (soybean cake), et cetera. are easy to digest and utterly fortified with vitamin D. Only one cup of fortified soy milk could carry about 30% of daily vitamin D requirement  for an average person.

5. Packaged Orange Juice

Fruits are well known for their nutritional benefits. Though orange does not have Vitamin D, most packaged orange juices sold in the market are fortified with Vitamin D. It is an excellent source of vitamin C. But nowadays, many packaged orange juice are also entrenched with vitamin D. Besides it, orange is rich in dietary fibers, pantothenic acid, folate, potassium and calcium. Fruit of orange and juice, both are the perfect snack and easily digestible.

6. Almond milk

Consuming almond milk is a good way to mitigate the deficiency of vitamin D. Also, it contains protein, sodium, and phosphorus to a great extent. However, commercial almond milk is better than homemade, because it is fortified with nutrients and preservatives.

7. Fortified Yogurt

Everyone knows that fortified milk is enriched in vitamin D. Therefore, yogurt and its product obviously made of fortified milk, are fulfilled in vitamin D. Yogurt aids to improve calcium absorption and helps you to stay healthy and young for longer. It’s one cup contain near about 25% of daily requirement of vitamin D. Plain and fruit flavoured yogurt, both have beneficial properties.

8. Cheese

Cheese consists of vitamin D in a suitable amount as it is the product of milk after all. Besides vitamin D, it also contains vitamin C. You can make many recipes of cheese. Goat, ricotta and swiss cheese, all are valuable and provide you sufficient amount of nutrients.

9. Oats

Oats are not only good source of vitamin D but also comprise with vital minerals for daily diet. For the its health benefits, you should use cooked or organic oats. But before taking it, you should consult the doctor because it can block the calcium absorption.

10. Tofu

It is also known as soya bean curd. It is rich in vitamin D as well as calcium. It is low in calories and does not have cholesterol. It is an ingredient versatile for a healthy lifestyle as it is a good source of iron, amino acids, and some other micronutrients.

11. Butter

It has plenty of saturated fats, but has the cogent amount of vitamin D. Its saturated fats also do not have ill effects at all. They help your body to absorb vitamin D and anti-oxidants. People include it in their diet for a complete and balanced diet.

12. Fortified Rice

Though there are articles claiming rice is rich in Vitamin D but it is not. Fortified Rice has some vitamin D. Rice milk is extremely beneficial that is made from boiled rice. It is suitable for those are lactose intolerance and heart patients because it does not have lactose or cholesterol. It is full of vitamin A, vitamin B12, niacin, and iron. In comparison, it has more nutritional effects than cow’s milk.

13. Sour cream

It is infamous for its adverse effects but it also has some amount of vitamin D. It also delivers other healthy nutrients such as potassium, calcium, proteins, et cetera. 2 IU of vitamin D is found in one tablespoon of sour cream. Which is pretty low.

14. Spinach 

Many like to eat spinach, but very few people know that it is a good source of vitamin D. One cup of spinach contains around 40 IU of vitamin D. Besides, it is a good source of dietary fiber. It carries quite large components micro nutrients such as zinc, potassium, calcium, iron, magnesium, protein, phosphorus, et cetera. It is also useful for those having lower blood pressure. (Editor’s note: Seems factually incorrect) 

15. Corn pudding:

Corn is known as the world’s best snacks and meals as well. It has a high position in nutritional fact. It does not involve not only vitamin D but also vitamin A, vitamin B (complex), vitamin C, vitamin E and vitamin K. It has all the essential minerals (micro and macro). Homemade pudding is the best as 100 grams of corn pudding hold 0.5 micrograms of vitamin D. (Editor’s note: Depends on other ingredients. Corn does not have Vitamin D. ) 

Sagar Papneja

For me, health is about sustainable living and consuming environmentally conscious food; I am a vegan.

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