Vitamin D is a vitamin that is most important for keeping bones strong. Apart from this, Vitamin D also plays an important role in keeping the body healthy. Let us know what are its 5 vegetarian sources.
There are two types of vitamin D, D2 and D3, which are fat soluble. Naturally, vitamin D is supplied by the rays of the sun, while it is also found in many foods. Talking about D2, it is found in some plants, yeast sources, mushrooms etc., but for D3, mostly non-vegetarian foods are considered better sources, although there are some vegetarian foods which are considered good for the fulfillment of vitamin D. Vitamin D is necessary to promote the absorption of calcium in the body. This vitamin is needed to keep bones as well as nails and teeth strong, while it is also necessary to keep muscle tissue healthy, to keep the immunity strong.
If children are deficient in vitamin D, it can stop their physical development, especially height growth. Apart from this, if the condition becomes more serious, it can cause rickets, which causes problems like bones becoming thin and weak and bending, fractures very quickly, etc. Whereas if there is a deficiency of vitamin D in adults, it can cause osteomalacia or osteoporosis. In this, bones become very weak and can break even with a slight injury. This also affects your mood. Let us know what are the vegetarian sources of vitamin D.
Why does Vitamin D deficiency occur?
Today a large population is suffering from the deficiency of vitamin D in the body. Vitamin D deficiency is seen more in people who work in offices for long hours, because they are not able to come in contact with sunlight properly. Another reason behind low vitamin D is not including vitamin D rich foods in the diet.
consume milk daily
Talking about vitamin D rich vegetarian foods, milk is the best source. Everyone from children to the elderly should include at least one big cup of milk in their diet in their daily routine. This will not only provide vitamin D, but also provide calcium and protein in good amounts.
Dairy products in the diet
Apart from milk, its products also provide nutrients like vitamin D, calcium, B12, magnesium, potassium, protein, so buttermilk or curd should be included in the lunch, while you can also include raw paneer in the diet as a snack once or twice a week, which will fulfill the requirement of vitamin D.
Eat mushrooms
If you are looking for non-animal based food to fulfill the requirement of vitamin D in the body, then you can include mushrooms in your diet. Actually, mushrooms are a food that absorbs vitamin D when exposed to sunlight, but they are a source of D2. However, it is helpful in increasing D3, so it should be included in the diet.
Fortified Soya Tofu
Talking about plant-based sources of vitamin D, including fortified soya tofu in the diet is a good option. This will not only provide vitamin D to the body, but also many other nutrients in good quantities. Actually, fortified foods are those in which a separate amount of nutrients is added.
