5 Good Sources of Vitamin D for Vegetarians

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• Apr 27, 2022 | Pratiksha

Digital Desk: Vitamin D, popularly known as the "sunshine vitamin," is a fat-soluble vitamin that is necessary for good health.

It aids in the absorption of calcium as well as the maintenance of proper serum magnesium and phosphate concentrations – three minerals necessary for your teeth, muscles, and bones. It is also essential for brain growth, heart function, immune system function, and mental wellness.

Vitamin D deficiency is common throughout the world. Deficiency symptoms include weariness, muscular soreness, weak bones, and stunted development in youngsters.

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Children under the age of 12 months should consume 400 IU (10 mcg) of vitamin D daily, while children aged 1–13 years should have 600 IU (15 mcg) daily. Adults, as well as pregnant or nursing women, should aim for 600 to 800 IU (15 to 20 mcg) per day.

However, this vitamin is only found in a few foods, and those that do are largely animal products. As a result, getting enough of this mineral from your diet might be tough, especially if you're vegetarian or vegan.

Simultaneously, a few foods and approaches can offer you a boost.

Here are five excellent vitamin D sources for vegetarians, some of which are also ideal for vegans

1. The sun

When exposed to ultraviolet B (UVB) radiation from the sun, your skin can generate vitamin D. The majority of people acquire at least part of their vitamin D from this source.

The National Institute of Health (NIH) states that exposing your face, arms, legs, or back to sunshine for 5–30 minutes twice a week — without sunscreen — is typically enough to develop healthy vitamin D levels.

However, depending on your geographical location or environment, achieving this level of direct sun exposure may be impractical.

Season, time of day, and degree of pollution or smog, as well as your age, skin colour, and sunscreen use, all have an impact on your skin's capacity to create adequate vitamin D.

2. Specific mushrooms

When exposed to UV light, mushrooms have the unique capacity to produce vitamin D. As a result, they are the only edible plant source of vitamin D.

Wild mushrooms, for example, and those intentionally exposed to UV radiation, may provide between 154 and 1,136 IU (3.8 and 28 mcg) of vitamin D every 3.5-ounce (100-gram) intake.

Furthermore, their vitamin D concentration remains high throughout their shelf life and looks to be as efficient as vitamin D tablets in increasing levels of this vitamin in your body.

3. Cheddar

Cheese, albeit in trace levels, is a natural source of vitamin D.

Per 2-ounce (50-gram) serving, most kinds provide 8–24 IU (0.2–0.6 mcg) of vitamin D. Levels fluctuate depending on how the cheese is made.

Fontina, Monterey, and Cheddar cheeses have more than mozzarella. Soft cheeses, such as cottage, ricotta, or cream cheese, have essentially little vitamin D.

Some varieties can also be fortified with vitamin D, which will be included on the label or ingredient list.

4. Fortified Foods

Many commercially available foods include vitamin D, which is added by manufacturers. These foods are said to be fortified with vitamin D or other nutrients.

Foods high in vitamin D and other nutrients include:

Cow's milk, orange juice, and a variety of morning cereals

5. Yogurt

Yogurt, often known as curd, is a summer essential that we cannot live without. Yogurt is a wonderful probiotic for individuals who do not have dairy sensitivities. When compared to cheese, it is higher in protein and lower in calories. It is also high in calcium and vitamin D. So, this season, add extra yoghurt in your diet. You may use it to make raita, luscious lassi, and delicious chaas.