Vitamin D Foods for Vegetarians

Also known as the ‘sunshine vitamin’, vitamin D is an essential nutrient that plays a critical role in maintaining good overall health. Thus, ensuring a decent intake of this vitamin is a necessity for all. However, people who follow a vegetarian diet might feel like they have limited sources of vitamin D. So, let’s dive in and discuss vitamin D foods for vegetarians to support a journey towards better health.

Why is Vitamin D Important? 

It is common knowledge that vitamin D is important for promoting strong bones. But that’s not all. Vitamin D plays a vital role in various bodily functions, such as supporting the immune system, regulating mood, and even promoting cardiovascular health. Thus, it is critical for everyone to consume foods high in vitamin D. Now, let’s take a look at vitamin D3 foods for vegetarians in detail.

10 Vitamin D Foods for Vegetarians

While vitamin D is essential for all, it might be a bit more difficult for vegetarians to acquire it due to limited options. But fret not. We have listed down the best foods high in vitamin D for vegetarians below:

1. Mushrooms
2. Cheese
3. Vitamin D Supplements
4. Sesame Seeds
5. Fruits
6. Chia Seeds
7. Carrot Juice
8. Soy Products
9. Dry Fruits
10. Oats

    1. Mushrooms

    Some varieties of mushrooms like shitake and maitake are natural and delicious food sources of vitamin D for vegetarians. Therefore, including them in your diet in the form of salads or different dishes like stir-fries or soups can help in your vitamin D intake.

    2. Cheese

    Here’s another easy way to increase your vitamin D intake. Certain types of cheese even in very small amounts can offer the sunshine vitamin. Some of these types include Fontina, Monterey, and Cheddar cheeses, whereas mozzarella cheese has negligible amounts of vitamin D.

    3. Vitamin D Supplements

    Another Vitamin D source for vegetarians are vitamin D supplements consisting of plant-based ingredients. You can opt for algae-derived supplements that offer enough Vitamin D2 and Vitamin D3 nutrients.

    4. Sesame Seeds

    Known for their nutty flavour and rich nutritional profile, sesame seeds also contribute to vitamin D intake. These seeds are an excellent source of minerals and healthy fats and contain moderate amounts of vitamin D. Thus, sprinkling sesame seeds on your salads and dishes can add a nourishing touch to your meals.

    5. Fruits

    Did you know that some fruits can provide a modest amount of vitamin D? Why yes! Some fruits like strawberries and oranges contain traces of vitamin D along with other nutrients that can help you build a well-rounded nutritional profile. 

    6. Chia Seeds

    While it is commonly known that chia seeds are rich in omega-3 fatty acids, not many people know that they also consist of small amounts of vitamin D. For those who follow a vegan lifestyle, adding these miracle seeds to their morning yoghurt, smoothie and puddings can help elevate the nutrition of the meal.

    7. Carrot Juice

    While we are talking about foods high in vitamin D for vegetarians, let us also discuss some beverages that contribute to your vitamin D intake. And the drink that takes the top spot is carrot juice. This refreshing beverage can add small amounts of vitamin D when it is freshly squeezed and it can be added to different vegetable juices.

    8. Soy Products

    For people who are following a vegan diet, soy products like Tofu and Tempeh can be really beneficial. Not only are these foods rich in protein and other nutrients, but they also provide a modest amount of vitamin D to the body. What’s more, these products are extremely versatile and can be used in a variety of dishes.

    9. Dry Fruits

    Another veg food containing vitamin D that can contribute to your overall nutrient intake along with vitamin D are dry fruits. A few dry fruits like walnuts, prunes and raisins are particularly beneficial and contain small amounts of vitamin D. 

    10. Oats

    Here’s a breakfast option for veg food containing vitamin D that will help you feel light and energetic throughout the day. You can pair oats with fortified foods like plant-based milk for the best results. This is because fortified foods also consist of vitamin D, which can act like a double dosage of vitamin sunshine.

    The Takeaway

    While basking in sunlight is the most natural and easiest way to get the sunshine vitamin, it may not be enough. Thus, it is crucial to seek alternative sources for this vitamin. From mushrooms and dry fruits to dairy products and vegan supplements, incorporating vitamin D-rich foods into your diet can help maintain optimal bone and overall health. 

    At Amala Earth, you can find a whole array of Mindful Eating options that help you lead a more sustainable and earth-friendly lifestyle. Find different vegetarian foods rich in vitamin D3 here.

    FAQs on Vitamin D Foods for Vegetarians

    Which vegetarian food has high vitamin D?

    Some vegetarian food that contains vitamin D include mushrooms, dry fruits like walnuts and dairy products like cheese. Apart from these, sesame seeds, soy products and carrot juice are also good sources of vitamin D.

    Which vegetables are rich in vitamin D?

    Some vegetables that are rich in vitamin D include mushrooms like shitake and maitake, along with carrots. However, vegetables in general have a lower content of vitamin D and may not be enough by themselves.

    What are some healthy foods that are high in vitamin D for vegetarians?

    Vegetarians can boost their vitamin D intake through foods like mushrooms, chia seeds, tofu, tempeh, vitamin D-fortified cereals and plant-based milk, ensuring a healthy and well-rounded diet.