10 Vitamin D Foods For Vegetarians: Fix Your Health Naturally

Multiple vitamins, minerals and micronutrients go into building a healthy constitution, along with essential whole foods like proteins, carbs and good fats. Of these, vitamin D has its own role in a vegetarian diet that is focused on balanced nutrition. Some foods can help in upping this essential vitamin’s levels in the body.

Balanced nutrition consists of foods that sustain good health and a sturdy immune system amidst changing climes. Vegetarian households focused on maintaining steady nutrition levels can include a few vitamin D foods, which naturally boost its levels in the body, keeping one feeling fit and nourished. Vitamin D has a major role to play in maintaining strong bones by enhancing calcium absorption, immunity and overall health. So, along with early morning sunlight, some healthy food sources can be added to a vegetarian’s daily diet to support the intake of this essential element. The top 10 vitamin D foods for vegetarians are among those superfoods which can promote an uptick in its levels and keep the body nourished, energetic and active. They also add a crucial balance to overall nutrition patterns and digestion, making them integral to a vegetarian’s daily diet.

Fortified Milk

One of the top 10 vitamin D foods for vegetarians that is also readily available in the fridge is fortified cow’s milk. This is dairy which has been infused with vitamin D in order to elevate its everyday intake. Just half a cup of this milk, served by itself or with some dry fruit powder, all blended together in a mixer grinder, can become a good morning meal with increased nutritional content. 

Yoghurt Or Curd

An excellent option for vegetarians to build up not only their vitamin D levels but also scores of other micronutrients, homemade curd can be a good source to integrate into every day diet. Have it with rice steamed in a pressure cooker to make a summer-special curd rice, or by itself after lunch or mix it with sliced fruits in a breakfast bowl: yoghurt or curd is a good vitamin source that also improves gut health.

Mushrooms

Mushrooms naturally produce vitamin D when exposed to sunlight making them one of the top 10 vitamin D foods for vegetarians. Adding mushrooms to every day diet in the form of a sabzi prepared in the kadai or a quick stir-fry tossed in the fry pan can significantly increase the intake of this nutrient in the body. Keep the mushrooms in sunlight for 20 to 30 minutes to increase their vitamin levels before cooking.

Cheese

When consumed in moderation, certain types of cheeses can actually provide the body with substantial levels of vitamin D. Small amounts of Swiss cheese or cheddar can be used to dress up salads or sandwiches. As far as possible, have the cheese raw, without grilling or cooking it too much to ensure the vitamin D is adequately absorbed.

Paneer

Small amounts of vitamin D are present in paneer, along with protein and calcium. Incorporating paneer in every day diet is made easier when it is added to stir-frys, crumbled over raw salads or simply turned into tikkas or kebabs made in the griller. Paneer cooks quickly, its flavours come through in all different kinds of seasonings and marinades, making it a very straightforward ingredient to add to scores of home cooked recipes. Moreover, it is also quite simple to make paneer at home from scratch, so that this vegetarian protein source is available fresh as and when required.

Butter

Of the top 10 vitamin D foods for vegetarians, butter is perhaps the easiest to add to a daily diet. It can be spread over warm rotis prepared on the flat tawa, it can be poured over rice steamed in the pressure cooker and it can be used to bring a creamy nuance into warm soups. Butter is also a rich source of good fats and is inseparable from many vegetarians’ every day diet. It increases overall absorption of several micronutrients and vitamins too, so its presence is very much an essential part of a balanced diet.

Fortified Breakfast Cereals

Several breakfast cereals available out there are not only rich in fibrous content but they are also fortified with vitamin D. Enriched with this element and several other essential nutrients, breakfast cereals can become a significant part of the vegetarian diet. They can be paired with skimmed milk, yoghurt or even certain fresh fruits served for breakfast as part of an every day balanced meal plan.

Tofu

A soy-based protein present in many Asian-inspired recipes, tofu does contain small amounts of this essential vitamin too. It bags a spot in the roster of top 10 vitamin D foods for vegetarians as a product that can be consumed easily as it can be incorporated into a vegetarian household quite smoothly. Stir-fried tofu made in a fry pan or tofu chunks added to wok-tossed rice and noodles laced with some soy and light vinegar are some of the most straightforward ways to introduce this source of vital proteins and vitamins into a balanced diet.

Fortified Plant-Based Milks

Soy milk, oat milk and almond milk are often fortified with vitamin D. They can be easily included in a vegetarian diet as toppings over cereals or as additions to morning tea or coffee. Plant-based milks are also vegan-friendly so they are that much more essential to a diet which stays away from all things dairy. A small cup of a plant-based milk containing vitamin D can go a long way in increasing its uptake in the body.

Vitamin-D Fortified Orange Juice

Making an appearance in the list of top 10 vitamin D foods is orange juice that has been infused with this essential nutrient. Available readily in the market, go for a juice that contains minimal amounts of added sugar and preservatives to maintain good health. Have it by itself, or with a cup of hot coffee or as an accompaniment with breakfast: fortified orange juice can be a good choice for vegans or for those who are avoiding dairy, yet are trying to up their vitamin D levels naturally.