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Vegetarian Food Sources Of Vitamin D: Our body requires several nutrients to maintain its functioning and overall well-being. Vitamin D is a vital nutrient that the body needs for bone building and other essential functions. It is an essential vitamin that helps regulate calcium and phosphorus in the body and plays an integral role in maintaining the proper bone structure of the body.

When the body does not get enough amounts of vitamin D, this health condition is known as vitamin D deficiency and can cause problems with bones and muscles. One of the effective ways to deal with vitamin D deficiency is to eat foods rich in vitamin D to satiate the body’s daily requirements. Here is a list of some healthy vegetarian superfoods that are a great source of vitamin D.

Watch the video below about health hazards caused by vitamin D deficiency: 

Vegetarian Food Sources Of Vitamin D

1. Mushrooms

Mushrooms are one of the few food sources that contain vitamin D naturally. Due to the exposure to the Sun, certain mushrooms contain ergosterol, a precursor to vitamin D. Mushrooms synthesise vitamin D when exposed to UV light. Dried Shiitake has the most Vitamin D content of any natural foods.

ALSO READ: How To Check Vitamin D Levels In Your Body? Effective Ways To Prevent Vitamin D Deficiency | Know From Expert

2. Fortified Foods

Fortified foods contain a wide range of vitamin D, which makes them a great addition to your regular diet. Cow’s milk, yoghurt, tofu, hot and cold cereals and margarine are some fortified foods with good amounts of vitamin D.

3. Cheese

Cheese is a healthy vegetarian source of vitamin D to add to your diet (Image Credits: Canva)

According to the United States Department of Agriculture (USDA), pasteurised cheese has about 62 IU per slice and is a great source of calcium. While ricotta cheese is known to be the highest source of vitamin D.

4. Dairy Products

Although fortified foods are a great source of vitamin D, dairy products such as milk, yoghurt, and cheese are also a good source of this nutrient. Though the quantity may be less than fortified foods, dairy products can still be an advantageous addition to your diet to curb vitamin D deficiency.

ALSO READ: Vitamins For Health: 5 Important Vitamins For Body And Their Benefits; Complete Guide

5. Fruits

Orange is one of the ideal fruits with higher amounts of vitamin D than any other fruit. People who are lactose intolerant can consume oranges and other fruits rich in vitamin D to prevent deficiency. Bananas are a great source of magnesium, the nutrient that activates vitamin D in the body.

How Much Vitamin D Does Our Body Need Daily?

According to Harvard University, the Recommended Dietary Allowance for adults 19 years and older is 600 IU (15 mcg) daily for men and women, and for adults >70 years, it is 800 IU (20 mcg) daily.

 

(Disclaimer: This article is for informational purposes only. It is not a substitute for professional advice, diagnosis or treatment.)