Vitamin D Foods For Vegetarians: What You Should Know

Vitamin D is a key nutrient that helps the body absorb calcium, which is essential for strong bones. Unfortunately, most sources of vitamin D come from animal-based foods like fish and dairy. So, if you're a vegetarian or vegan, you might be wondering - how can I get enough vitamin D in my diet? The good news is there are plenty of options for getting your daily dose of vitamin D without consuming animal products! Let's take a look at some of the best sources of vitamin D for vegetarians and vegans 

Fortified Plant-Based Milks 

Many brands offer plant-based milks (like soy, almond, oat, or coconut) that are fortified with vitamins and minerals to provide your body with essential nutrients like vitamin D. These milks typically have about 25% of your daily recommended dose per serving, so they can make a great addition to smoothies or cereal in the morning. Just be sure to check labels; not all brands fortify their plant-based milks with additional vitamins and minerals 

Mushrooms 

Did you know that mushrooms are one of the few plant-based sources of vitamin D? Portobello mushrooms contain small amounts of this essential nutrient, but some varieties like maitake mushrooms have much higher levels - up to 10% of your daily recommended intake! Try grilling or roasting portobellos for a delicious dinner side dish. Or try sautéing maitakes with garlic and herbs for an easy weeknight meal 

Supplements 

If you're still worried about getting enough vitamin D in your diet, supplements can be a great option. Look for vegan-friendly supplements made from lichen (a type of fungus), which is an excellent source of 100% plant-based vitamin D3. As always when taking any supplement, speak with your healthcare provider before making any changes to make sure it's safe for you 

It's possible to get enough vitamin D on a vegetarian or vegan diet - you just need to know where to look! Fortified plant-based milks are an easy way to add more Vitamin D into your day-to-day meals and snacks. Plus there are lots of tasty ways to include mushrooms in recipes - both portobello and maitake varieties contain this essential nutrient! Finally, if you're still concerned about getting enough Vitamin D try looking into vegan supplements made from lichen as well as speaking with your healthcare professional before making any changes to your diet or supplement routine. With these tips in mind, anyone can make sure they're getting enough Vitamin D on a vegetarian or vegan diet!

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