Top 10 Vitamin D Rich Healthy Foods For Vegetarian People


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Vitamins and minerals are essential nutrients required by our body. Thus, it is important to consume food rich in vitamins and minerals. Let us learn about some Vitamin D rich foods for vegetarians in this post.

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Do you know the importance of vitamin D in our body? Do you know that lack of vitamin D can make a person lethargic and exhausted all the time. People with deficiency of vitamin D are likely to experience muscle weakness and joint pains as well.  Sunlight is a good source of vitamin D. Besides sunlight, there are other sources of vitamin D available in different non-vegetarian and vegetarian food items. In this post, we are talking about the top vitamin D rich foods for vegetarians. But before that, let us gain some basic knowledge about vitamin D and its importance.

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What is Vitamin D?

As already discussed, Vitamin D is an important nutrient required by our body. Also known as sunshine vitamin, it is produced by our body naturally when we get exposed to sunlight. However, since many people do not get enough sun exposure due to busy schedules and other reasons, they show a lack of this essential nutrient in their body in the form of pain and weariness etc. Thus, it is important to intake enough food rich in vitamin D to compensate for the lack of sun exposure.

Are There Any Health Benefits of Vitamin D?

Yes, Vitamin D help calcium to absorb in our body and thus keeps our bones healthy. Further, this vitamin help the body with many other benefits like:

  • Keep bones and teeth healthy
  • Enhances immunity of the body
  • Support the health of lungs and heart
  • Controls diabetes by regulating insulin levels in the body
  • Help curb the growth of Cancer Cells

How Do You Know if You Have Vitamin D Deficiency in Your Body?

How are you supposed to know if you are suffering from a deficiency of vitamin D? What symptoms are seen when your body lacks the sufficient quantity of vitamin D.

Vitamin D deficiency can lead to many health issues, especially our bone health.  If you have vitamin D deficiency your body may show symptoms of diseases like Rickets, Muscle Weakness, Inflammation and Joint Pain, Low Bone Density, Low Immunity and Deformity of Bones etc. It can also show symptoms like Fatigue, Dizziness, Excessive Sweating, Digestive Issues and so on.

Let us now check the various food items available for vegetarians that can be consumed to have a balanced vitamin D requirement in our body.

List of 10 Healthy Vitamin D Rich Foods for Vegetarians

  1. Dairy Products – Dairy products of all kinds are rich in vitamin D. So, by consuming milk, butter, yogurt etc. you can fulfill the requirement of vitamin D in your body.
  2. Alternative Milk – Alternative milk options like coconut milk, almond milk, rice, and soy milk are also vitamin D rich foods and can be consumed by people who are allergic to dairy products or who don’t want to consume dairy items.
  3. Cheese – Cheese is another vitamin D rich food option for vegetarians.  Cottage cheese is the best source of vitamin D along with other cheese options like Cheddar, Monterey, Fontina etc. A 50 gram serving of any cheese can give your body about 0.6 micrograms of vitamin D.
  4. Soy Products – If you are looking for the best vitamin D foods for vegetarians, don’t forget to count soy products like tofu or soy chunks. Though a new product in India, Tofu has been very popular in western countries for a long time. It is a rich source of vitamin D along with calcium and protein.
  5. Fortified Cereals – Fortified cereals is another source of vitamin D that is available in the form of oatmeal, muesli etc. Have a combination of fortified cereals for breakfast and have enough vitamin D in your body.
  6. Mushrooms – There are some types of mushrooms that are rich in vitamin D if they are grown under the sun. Hence, they serve as a good source of vitamin D.
  7. Fruits – Oranges and bananas also allow the vegetarians to gain vitamin D in good quantities. Moreover, they are also rich in vitamin C and calcium.
  8. Vegetables –  Like fruits, there are certain vegetables that allow your body to gain vitamin D. Spinach is one such ideal vegetable that is a rich source of vitamin D, A, iron, as well as fiber.
  9. Margarine –  Margarine is another rich vitamin D food. Intake of a spoonful of margarine allows 0.5 micrograms of vitamin D into your body.
  10. Sunshine – Last but not the least, sunshine is the most essential and freely available source of vitamin D. Anyone can easily refill their body with vitamin D by sitting under the early morning sun for 10 – 20 minutes. Morning sunshine is recommended as it is free of ultraviolet rays.

Read More: 6 Benefits of Healthy Eating & Regular Exercise

To Sum Up

Vitamin D is an indispensable nutrient required by our body. It helps calcium to get properly absorbed and retain the phosphorus levels in the body as well.  Everyone including children should have adequate quantities of vitamin D by means of early morning sun exposure and proper intake of foods rich in vitamin D. Non-vegetarians have enough options of vitamin D rich food that they can consume. However, vegetarians also have equally good options of foods that can be used to level the intake of sunshine vitamin in their body. Deficiency of vitamin D can cause diseases like rickets and bone deformation among others. Children as well as adults can have various issues due to lack of vitamin D.

Thus, getting enough vitamin D is important from various sources like sunlight, non-vegetarian and vegetarian food items which are available in plenty.

Found this post informational? Browse PayBima Blogs to read interesting posts related to Health Insurance, Car Insurance, Bike Insurance, Term Life Insurance and Investment section. You can visit PayBima to Buy Insurance Online.

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Oct 13, 2022
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