6 Good Sources of Vitamin D for Vegetarians :- Maintaining immune system, general well-being, and bone health all depends on vitamin D. Although animal-based goods abound in vitamin D, vegans can also obtain enough from several plant-based sources including fortified foods.
6 Good Sources of Vitamin D for Vegetarians
General health, bone strength, and immune function preservation all depend on vitamin D. Animal-based goods often include vitamin D; yet, vegetarians can also acquire enough of the vitamin from fortified foods and plant-based sources.
1. Fortified Plant-Based Milk
There are numerous plant-based milks that are fortified with vitamin D, including almond, soy, oat, and rice milk. These fortified alternatives are an exceptional alternative for vegetarians, as they frequently contain an equivalent amount of vitamin D to cow’s milk.
When selecting a plant-based milk, seek out those that are labeled with “fortified with vitamin D2 or D3.” Vitamin D2 is derived from yeast and fungi, while vitamin D3 is frequently derived from lichen in fortified products, making it compatible with vegetarian diets.
2. Fortified Orange Juice
Vitamin D can be added to orange juice, which is another frequently consumed beverage. Orange juice with vitamin D added is a convenient and delectable method of increasing one’s intake, as offered by certain manufacturers.
Double-check the label to guarantee that the beverage you select has been fortified. In the same way as plant-based milks, seek out products that contain vitamin D2 or D3 that is derived from vegetarian sources.
3. Mushrooms
Particularly those that are exposed to ultraviolet (UV) radiation during their growth, specific varieties of mushrooms are exceptional sources of vitamin D. Maitake, shiitake, and UV-exposed button mushrooms are capable of supplying significant quantities of vitamin D.
Vitamin D is produced by mushrooms when they are exposed to UV radiation, a process that is analogous to the production of vitamin D by human skin from sunlight. These mushrooms can be incorporated into your diet to assist in achieving your vitamin D requirements.
4. Fortified Cereals
Many breakfast cereals are fortified with vitamin D, rendering them a convenient choice for vegetarians. Ensure that the vitamin D used is vegetarian-friendly (D2 or lichen-derived D3) and seek cereals that expressly mention vitamin D on the label.
5. Nutritional Yeast
Nutritional yeast is a favored ingredient among vegetarians and vegans because of its nutritional benefits and buttery flavor. Certain varieties of nutritional yeast are fortified with vitamin D, which offers a flavorful and adaptable method of incorporating this nutrient into one’s diet.
6. Fortified Foods
Numerous other foods may be fortified with vitamin D, in addition to the sources previously mentioned. Check the labels of plant-based cheeses, yogurt, and margarine to determine whether they have been fortified with vitamin D. Verify that the vitamin D is sourced from vegetarian sources, as is the case with other fortified products.
