What is Vitamin D?
It is known as a fat-soluble vitamin that is naturally present in very few foods. Vitamin D is also known as the sunshine or Calciferol vitamin which is produced endogenously when ultraviolet rays from sunlight strike the skin and trigger vitamin D synthesis.
|Fig: Vitamin D foods list
List of Top 10 Vitamin D Foods For Vegans and Vegetarians:
Vitamin D is an essential component of health. It is responsible for bone health, but some data suggests this vitamin may also play an important role in protecting you from diseases such as heart disease, diabetes, certain types of cancer and even depression. Getting enough vitamin D each day can be challenging if you eat a vegan diet. In this article, we will look at the best sources of vitamin D for vegetarians.
Sunshine is a great source of vitamin D for vegans although it is not a food. It makes vitamin D from cholesterol when your skin is exposed to sunlight. The sun’s ultraviolet B (UVB) rays hit cholesterol in the skin cells which provides the energy for vitamin D synthesis to occur. For most of the people, stepping out into the sun for about 10 to 30 minutes three times a week is enough.
During summer, especially midday is the best time to get sunlight. The sun is at its highest point at noon,, and its UVB rays are most intense. That ensures you need less time in the sun to make enough vitamin D. Try to limit your sun exposure as too much time because it may sunburn, and increase the risk of skin cancer.
2. White Mushrooms:
Mushrooms are well known to have many medicinal advantages; including boosting vitamin D. Half a cup of raw white mushrooms that have been cut and exposed to Ultra violet light contains 366 IUs of vitamin D, or 9.2 micrograms. When exposed to UV light mushrooms have the unique ability to make vitamin D. It produces vitamin D2, whereas animals produce vitamin D3. It should be noted here that, wild mushrooms are excellent sources of vitamin D2.
|Fig: White Mushrooms
It is known as a good probiotic and it is for those who are not suffering from any diary allergies. Yogurt is a great choice for fortification as it’s a popular snack that is rich in protein, calcium and vitamin D. There are some dairy and nondairy yogurts are fortified in vitamin D, which are giving around 52 IU (1.3 mcg) of this vitamin per 3.5 ounces (100 grams).
Cheese is another yummy dairy product which is an excellent source of vitamin D. It is also packs decent amount of good fats which are necessary for skin and brain health. But make sure you have to choose the right type of cheese. Some of the healthy cheeses you can add to your diet are feta, cottage cheese, and ricotta.
5. Egg Yolks:
In the yolks of eggs vitamin D can be found. Whole eggs are another huge sources of vitamin D which as well as a wonderfully nutritious food. Most of the protein in an egg is found in the white part of the egg. On the other hand, the fat, vitamins, and minerals are found mostly in the yolk. Normally, typical egg yolk contains 37 IU of vitamin D, or 5% of the DV.
|Fig: Egg Yolks
6. Fortified Soy Milk:
It is a plant-based nondairy beverage which is often consumed as an alternative to milk. Soy milk is made from soybeans, and there are many brands which fortify their soy milk with vitamins and minerals such as calcium and vitamin D. One cup of soy milk which is fortified with vitamin D contains about 2.9 mcg (116 IU) of vitamin D.
|Fig: Fortified Soy Milk
7. Fortified Cereals:
Fortified Cereals is a good source of vitamin D for vegetarians. Fortified cereal normally provides you 40 IU of vitamin D per serving, per the NIH. But you should know that it may provide more if you choose a more heavily fortified cereal, like Raisin Bran, which has 60.2 IU per cup.
|Fig: Fortified Cereals
8. Fortified Cow Milk:
Cow’s milk is naturally a good source of many nutrients, like calcium, phosphorous, and riboflavin. It is also the most commonly consumed type of milk. Cow’s milk is fortified with vitamin D in many countries. It generally contains about 115 to 130 IU per cup (237 ml), or about 15–22% of the DV (Daily Value). It should be noted here that, now almost all Pasteurized cow’s milk, as well as many brands of milk alternatives, add vitamin D.
|Fig: Fortified Cow Milk
9. Fortified Orange Juice:
Fortified orange juice is another important source of vitamin D. One 8-ounce glass of fortified juice generally has around 100 IUs of vitamin D, but this amount varies from brand to brand. You should check the level because all the brands are not fortified.
|Fig: Fortified Orange Juice|
10. Fortified Rice Milk:
Rice milk which is fortified with vitamin D normally contains about 2.4 mcg (96 IU) per serving. There are some brands of rice milk that may also be fortified with other nutrients such as vitamin A and vitamin B-12.
|Fig: Fortified Rice Milk
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