5 vegetarian foods that can naturally boost vitamin D levels
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Boosting vitamin D levels can be achieved through various vegetarian-friendly foods. Here are some top options:
Dairy and Fortified Products
- Fortified Dairy Milk: Many brands of milk, including toned, double-toned, and full-cream varieties, are fortified with vitamin D. One cup can provide about 15-20% of your daily value.
- Fortified Yogurt: Choose yogurts that are enriched with vitamin D for an extra nutritional boost. Enjoy it as a raita, blend it into lassi, or use it as a base for dips.
- Fortified Cheese: Some cheeses like cheddar, mozzarella, or feta are fortified with vitamin D. Grate it over dishes, add it to sandwiches, or use paneer in curries.
Plant-Based Options
- Mushrooms: Certain types like shiitake, maitake, and portobello mushrooms can produce vitamin D when exposed to sunlight. Leave fresh mushrooms out in direct sunlight for 30 minutes before cooking to boost their vitamin D content.
- Shiitake Mushrooms: Rich in vitamin D, with around 50 mcg per 100g serving.
- Portobello Mushrooms: Can provide up to 634 IU of vitamin D per cup when exposed to UV light.
- Fortified Plant-Based Milks: Many brands of soy milk, almond milk, and oat milk are fortified with vitamin D. Check the labels to ensure they meet your nutritional needs.
- Soy Milk: ~120 IU per cup.
- Almond Milk: ~96-100 IU per cup.
Grains and Cereals
- Ragi (Finger Millet): Sun-dried or properly sprouted ragi can carry small amounts of vitamin D. Enjoy it as creamy porridge, soft rotis, or warm malt.
- Fortified Cereals: Many breakfast cereals are fortified with vitamin D, sometimes exceeding levels found in regular milk. Pair them with fortified milk or plant-based milk for an extra boost.
Other Options
- Fortified Orange Juice: Some brands offer vitamin D-fortified orange juice, providing a refreshing way to boost your intake.
- Tofu and Soy Products: Some tofu and soy products are fortified with vitamin D, making them a great option for vegetarians.