3991
6 min read
Updated on Feb 1, 2024
Table of Contents Show
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.
Also Read: Buy Health Insurance Online
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:
Also Read: List of Diseases Covered Under Health Insurance
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 vitamin d rich food items available for vegetarians that can be consumed to have a balanced vitamin D requirement in our body.
Also Read: Star Health Claim Settlement Ratio
Below is a detailed list of the vitamin d foods vegetarians can consume:
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.
Alternative milk options like coconut milk, almond milk, rice, and soy milk are also vitamin D rich vegetarian foods and can be consumed by people who are allergic to dairy products or who don’t want to consume dairy items.
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.
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.
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.
Also Read: Diabetic Food Chart
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.
Oranges and bananas also allow vegetarians to gain vitamin D in good quantities. Moreover, they are also rich in vitamin C and calcium.
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.
Margarine is another rich vitamin D food. Intake of a spoonful of margarine allows 0.5 micrograms of vitamin D into your body.
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
Vitamin D intake can also be enhanced by vegans with the intake of vitamin D supplements. However, you must keep in mind that not all supplements of vitamin D rich food for vegetarians are vegan-friendly. Hence, it is necessary to research for a good brand before planning to buy vitamin D supplements.
For better benefits, it is suggested to take the supplement of vitamin D with your meal. Further, you can include food/fruits that come with a good amount of fat. Some such food items include nuts, seeds, and fruits like avocados, which especially help with greater absorption of vitamin D.
Studies reveal that people who get high vitamin D rich food supplements or high vitamin D intake along with a high-fat meal are likely to have 32 % enhanced vitamin D in their bloodstream in 12 hours as compared to those who consume a meal without any fat intake.
The quantity of vitamin D required by an individual on a per day basis depends on their age. As per studies, 400 to 800 IU of Vitamin-D intake is enough for 97% of people on a daily basis.
However, there is an upper limit of vitamin D intake in terms of diet for people above the age of 9, which is 4,000 IU per day. Intake of vitamin D supplement beyond that might cause symptoms, such as loss of appetite, weight loss, nausea, constipation, weakness, and vomiting etc. Excess of vitamin D can even enhance the calcium levels in an individuals’ blood, which in turn causes an irregularity in your heartbeat.
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 vitamin d3 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.
You deserve the best of health insurance!
Answer a few simple questions to determine the ideal plan that suits you best at PayBima Health Advisory.
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.
Mushrooms provide a good amount of vitamin D. Some mushrooms, such as shiitake, oyster and portobello are high in vitamin D. The amount of vitamin D in them depends on how they are grown.
Oranges are high in vitamin D because their juice is fortified with calcium and vitamin D. This is one of the greatest vitamin D sources for people who are lactose intolerant and cannot consume milk or dairy products.
Whole plant food including leafy greens and colourful vegetables and fruits can be consumed for vitamin D rich foods in veg along with moderate amount of sunshine to get vitamin D without consuming dairy.
Below are vitamin d sources vegetarian:
# Spend some time under the sun
# Eat enough mushrooms
# Eat fortified food
# Take a supplement of Vitamin D
# Consume leafy green and fruits
Almonds and Anjeer are a rich source of Vitamin D.
Fatigue, sleep deprivation, bone ache, depression, loss of hair, weak muscle, loss of appetite etc.
Vitamin D deficiency leads to weak bone density, which in turn contributes to osteoporosis or broken bones.
PayBima Team
PayBima is an Indian insurance aggregator on a mission to make insurance simple for people. PayBima is the Digital arm of the already established and trusted Mahindra Insurance Brokers Ltd., a reputed name in the insurance broking industry with 17 years of experience. PayBima promises you the easy-to-access online platform to buy insurance policies, and also extend their unrelented assistance with all your policy related queries and services.
AYUSH treatments have recently generated massive popularity as an emerging branch of medicine. Looking at the increasing demand for the treatment, it has become imperative.
The year 2024 started with some groundbreaking measures and initiatives in the health insurance sector to facilitate policyholders with better health coverage and benefits. One.
Our knee is an important joint in the entire musculoskeletal system. The support and strength of the knee are pivotal for fluid movement and locomotion..
Updated on Jan 30, 2024 Understanding how OPD and IPD are two different terms in medical science, their coverage in health insurance plans and the.
Updated on Jan 23, 2024 February 10 marks the National Deworming Day observed every year across India. Let us understand the importance of deworming and.
Insurance is an indispensable requirement. However, not everyone can afford individual medical insurance to stay covered against major uncertainties, especially after retirement. If that is.
Updated on Feb 22, 2024 World Cancer Day aims at educating people and spreading awareness about detecting cancer and its prevention and treatment. Let us.
Updated on Jan 23, 2024 Rare Disease Day is an occasion observed on the last day of February every year. This year February 28 marks.
Cancer is a disease that needs no introduction. We all know how deadly the disease is and how rapidly it is spreading across the world,.
Updated on Jan 30, 2024 What is Insurance Regulatory and Development Authority (IRDA)? - Know in Detail The Insurance Regulatory and Development Authority of India.
Speak to our advisor
Mahindra Insurance Brokers Limited (A Mahindra Group Company) - Unit-202, A-Wing, 2nd Floor, Amiti Building, Agastya Corporate Park, Kamani Junction, LBS Marg, Kurla West, Mumbai - 400070. Tel: +91 22 66423800
Licenced by IRDAI License No. 261; License Validity : 17-05-2025; Category : Composite Broker; CIN : U65990MH1987PLCO42609 Member of Insurance Brokers Association of India (IBAI).
Insurance is the subject matter of solicitation.
For a seamless experience, use the latest version of Chrome/Firefox/Internet Explorer.
Copyright © 2024 Mahindra Insurance Brokers. All Right Reserved.
Verify your number to activate your best premium offer
Please enter the OTP sent to XXXXXX 4099 to continue