Vegetarian foods that are good sources of vitamin D

Jan 11, 2025

TOI Lifestyle Desk

Foods that are good sources of vitamin D

Vitamin D is crucial for bone health and immune function. For vegetarians, there are several plant-based and fortified foods like fortified milk, mushrooms, and tofu that provide this essential nutrient.

Mushrooms

According to the USDA, 100 grams of white mushrooms provide 7 IU of vitamin D, making them a modest plant-based source of this essential nutrient.

Fortified cereals

Some breakfast cereals are also fortified with vitamin D. Paired with fortified plant-based milk, it’s a nutritious start to the day.

Yogurt

Many plant-based yoghurts, such as those made from soy, almond, or coconut, are fortified with vitamin D, making them a delicious and nutritious source of this essential nutrient.

Tofu and tempeh

Certain brands of tofu and tempeh have fortified vitamin D, providing a versatile and nutritious option for all meals and snacks in the vegetarian diet.

Fortified orange juice

Fortified orange juice is another excellent source of vitamin D. Some brands enrich it, which can be a healthy and refreshing option to start your day.

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Dairy products

Milk and its products are nutrient-rich, offering essential nutrients like vitamin D, making them a wholesome and vital part of a balanced diet.

Cheese

Cheddar cheese is a good source of vitamin D, offering 24 IU per 100 grams, making it a nutritious choice for maintaining bone health.

Vitamin D supplements

Vitamin D2 is available as a supplement that is vegetarian-friendly, and vegan D3 is found in lichen and is also available.

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