Vitamin D is required for calcium and to develop stronger bones and teeth. Vitamin D deficiency has been related to osteoporosis and arthritis, conditions in which bones weaken with age. Doctors likewise advise teens and young adults to eat enough vitamin D-rich foods to ensure good bone health. Fatty fish, egg yolks, liver oil, shrimps, and oysters are some of the best sources of vitamin D, however, if you are a vegetarian, don’t worry, there are plenty of vegetarian vitamin D food sources to choose from. let’s take a look.
1. Sunshine
The first free source of vitamin D that both vegetarians and non-vegetarians can get is sunlight. Yes, vitamin D, often known as the sunshine vitamin, may be easily refilled in your body by sitting in sunlight for 10 to 20 minutes, especially in the early morning hours when the sunlight you will absorb is nearly free of ultraviolet rays.
2. Fortified cereals
Oatmeal and morning cereals are fortified with various vitamins. Check the label to ensure that you are getting enough vitamin D in your diet.
3. Cheese
Cheese contains vitamin D naturally, albeit in small amounts. Per 2-ounce (50-gram) serving, most kinds contain 8-24 IU (0.2-0.6 mcg) of vitamin D. Levels fluctuate depending on how the cheese is made.
4. Mushrooms
Many people are unaware that certain species of mushrooms hold onto vitamin D levels when grown in sunlight. As a result, they are a good source of vitamin D for vegetarians. With 100 grammes of mushrooms grown under ultra-violet rays, you may easily provide your body with around 28 micrograms of vitamin D.
5. Vegetables
Likewise, some veggies, such as spinach, are great for meeting your daily vitamin D limit. In addition to being high in vitamin D, spinach is high in vitamin A, iron, and fibre.
Disclaimer: Tips and suggestions mentioned in the article are for general information purposes only and should not be construed as professional medical advice. Always consult your doctor or a dietician before starting any fitness programme or making any changes to your diet.