5 Best Vegetarian Food Sources of Vitamin D to Support Bone Health and Boost Immunity

Top 5 Plant-Based Sources of Vitamin D for Vegetarians to Enhance Health and Wellness

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Vitamin D is essential for healthy bones and a good immune system; however, with most sources containing animal products, it can prove challenging for a vegetarian to take in the needed amount. Fortunate enough, however, are various plant-based food items that raise vitamin D content in the human body, meaning that vegetarians can easily get their required nutrition to maintain great health. Below are five exemplary vegetarian sources of vitamin D.

Fortified plant-based milk

The easiest ways for vegetarians to add vitamin D to their diet is to consume fortified plant-based milks, such as almond, soy, oat, and rice milk. Such milks are very often fortified with vitamin D, so this is an easy substitute for milk. A single cup of such fortified plant-based milk may amount to up to 25% of the required daily intake of vitamin D depending on the brand. Since vitamin D is fat-soluble, incorporating these milks with healthy fats, such as in smoothies or with a bowl of oatmeal, increases absorption.

Fortified Orange Juice

Fortified orange juice is another great option for vitamin D. Oranges, themselves, do not contain any natural amounts of the vitamin. However, some brands have fortified their juices to provide a reliable plant-based source of vitamin D. A glass of fortified orange juice can provide 15% to 25% of the daily vitamin D requirement. Therefore, this might be an easy option especially for a quick and refreshing boost in vitamin D. Pairing it with a meal that has healthy fats can further help in the assimilation of the vitamin.

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Mushrooms

Certain varieties of mushrooms are natural sources of vitamin D, especially those exposed to ultraviolet (UV) light. Unlike most plant-based foods, mushrooms have the unique ability to produce vitamin D when exposed to sunlight, much like human skin. Shiitake, maitake, and portobello mushrooms are among the best vegetarian-friendly sources of this vitamin. A serving of UV-exposed mushrooms can provide a substantial amount of vitamin D, sometimes even up to 100% of the daily recommended intake. Adding mushrooms to salads, soups, and stir-fries is a delicious way to enrich your diet with this vital nutrient.

Tofu and Tempeh

Tofu and tempeh, both made from soybeans, are excellent sources of plant-based protein and also offer a good amount of vitamin D when fortified. While not all products of tofu and tempeh contain vitamin D, most have this vitamin fortified to them. Fortified portions of tofu contain a great part of the needed vitamin D to be consumed. Soy foods such as tofu are versatile; thus, they could be added in lots of recipes that range from stir-fries, smoothies, or even sandwiches.

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Cereals and Granola

Fortified breakfast cereals and granola also help meet the vitamin D requirements, as many brands fortify their products with vitamin D. Not all cereals are fortified, but a serving of fortified cereal can contain up to 10% to 15% of the daily vitamin D requirement. Combining your cereal or granola with fortified plant-based milk will increase the intake of vitamin D. Look for whole-grain cereals that are low in added sugars for a nutritious breakfast option that supports overall health.

The following five foods, if consumed in a vegetarian diet, can easily supplement the absence of animal sources. Vitamin D plays a major role in both bone health and immune function. Incorporating these foods into your diet can really have a strong positive impact on your health, though it is always best to speak with a healthcare provider about individual nutritional needs and requirements.

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