#HealthBytes: Top 5 sources of Vitamin-D for vegetarians
Vitamin D is a vital nutrient, obtained from sunlight and certain food items. It is important for stronger bones, better immunity, and nerve & muscle function. However, with people exposing themselves less and less to sunlight these days, smart dietary changes come as the only respite. Here are top 5 sources of Vitamin-D for vegetarians.
Mushrooms stay exposed to the sun's ultraviolet rays when growing, which is why they're naturally rich in Vitamin D. Though the Vitamin D content varies depending on the type of mushroom consumed, one cup of white button mushrooms provides you with 92% of your daily Vitamin D requirements. Additionally, mushrooms are also rich in dietary fiber, Iron, Potassium, Vitamin C, and Magnesium.
Most of the packaged, fortified milk these days come loaded with enough Vitamin D to help you avoid deficiency. One tall glass provides 30% of your daily required Vitamin D intake. Additionally, milk also provides you enough protein, Calcium, Potassium, and the essential Vitamin B-12. Include two glasses of milk in your daily diet to stay healthy in the long run.
Soy-based products are a great alternative for vegetarians to get enough Vitamin-D into the system. Take for example: Tofu, made from soy milk, is a great vegetarian option for Vitamin-D, with 79 grams of it offers 581 IU of Vitamin-D. Additionally, other soy products like soy milk (338 IU per cup) and soy yogurt (161 IU per cup) are also great sources of Vitamin-D.
Though not naturally present in fruits like oranges, Vitamin D is added to fortified juices to help augment their health benefits. A favorite breakfast accompaniment, one cup of fortified orange juice provides you with nearly 12% of your daily Vitamin D requirements. Also, apart form Vitamin D, orange juice also provides you enough protein, carbohydrates, Calcium, and Vitamin C.
Fortified cereals also come with fair amounts of Vitamin D. Many bran cereals contain as much as 131 IU of Vitamin D. It is recommended to buy fortified cereals with at least 100 IU of Vitamin-D. Additionally, fortified, fiber-rich oatmeal, a favorite breakfast choice among many, can supply you with around 25% DV of Vitamin-D.