Each nutrient is important to keep your body and mind healthy. They not only give us the energy to carry out our daily work but also keep us safe from several diseases. Our everyday meals should be packed with protein, iron, calcium, fibre and vitamins. There are numerous sources to consume these essential nutrients. Speaking particularly about vitamin D, the major source is sunlight. But it is recommended to include vitamin D-rich foods in your diet as well.
According to Healthline, vitamin D reduces the risk of severe illnesses such as heart stroke and hypertension. It also supports the immune system and oral health. A lack of this nutrient can cause weakness and severe bone or muscle pain; therefore, we must include it in our diet. But most of us think eggs and seafood like fish and oysters are the only good sources of vitamin D. However, there are vegetarian options also available that are loaded with this nutrient.
Here are the top five vegetarian foods that are packed with vitamin D:
Soy Products
Soy products such as tofu and soya chunks are the best sources of vitamin D for vegetarians; they are also rich in calcium and protein. Though tofu is new in the Indian market, soya chunks have been a staple in Indian cuisine. It can be used for preparing starters such as soybean chilli as well as curry for a wholesome meal.
Dairy Products
Dairy products such as milk, cheese, and yoghurt are rich in vitamin D. They are very easy to include in the diet, and you can also add them to your desserts and enjoy them after your meal. Particularly cheese, apart from cheddar, fontina, and Monterey, is very dense in vitamin D.
Fortified Cereals
This is another good source of vitamin D. Fortified cereals basically mean they contain added vitamins and minerals that are beneficial for our health. Oatmeal, muesli, and cornflakes are some common types of fortified cereals. They perfectly fit into our breakfast bowl and can be prepared in no time.
Fruits And Veggies
Various fruits, like oranges and bananas, are packed with vitamin D. One glass of orange juice contains plenty of vitamin D, C, and calcium. Likewise, different vegetables such as spinach, kale, and okra also have an ideal amount of vitamin D in them.
Mushrooms
According to Healthline, these superfoods are the best source of vitamin D for vegetarians. As they are exposed to the sun while growing, they absorb the ultraviolet rays, which makes them a good source of this nutrient. However, the mushrooms that grow in the dark do not contain vitamin D in an ideal amount.
Add these food items to your diet and stay healthy.