Vitamin D is an essential nutrient that plays a vital role in bone health, immune function, and cell growth. While it is found naturally in some foods, vitamin D deficiency is common, especially among vegetarians and vegans who avoid meat and dairy – two of the main food sources of this vitamin.
Getting adequate vitamin D from foods can be challenging for those following plant-based diets. However, with a little planning and knowledge of nutrition, vegetarians can get sufficient vitamin D from their diet.
Why Vitamin D Matters
Before diving into the food sources, let’s understand why vitamin D matters:
Promotes Bone Health
Vitamin D helps the body absorb calcium, which is crucial for building and maintaining strong bones. Low vitamin D levels can lead to soft, thin, and brittle bones.
Boosts Immunity
This vitamin plays an important role in immune function. It helps stimulate the production of antibodies that fight infections and diseases.
Prevents Deficiencies
Without adequate vitamin D, you may be at risk of deficiencies leading to conditions like osteomalacia (soft bones) and rickets in children.
Getting enough vitamin D is vital for overall health. The recommended daily intake is 600 IU (15 mcg) for adults. While sunlight helps produce vitamin D in the body, food sources are necessary to meet your needs, especially in the winter months.
Top Food Sources of Vitamin D for Vegetarians
Though animal products like fish, eggs, and dairy contain decent amounts of vitamin D, there are plenty of vegan sources to get your fill. Here are some of the top vitamin D foods for vegetarians:
1. Sun-Exposed Mushrooms
Exposing mushrooms to UV light significantly boost their vitamin D content. Some mushroom varieties like maitake and Portobello are naturally higher in this vitamin. Grilled and roasted mushrooms are easy additions to bump up intake.
2. Fortified Plant-Based Milk
Plant milk like soy, almond, oat, and rice milk are often fortified with vitamin D and other nutrients. Check the label and opt for fortified versions to get up to 30% of the DV per cup.
3. Fortified Cereals and Oatmeal
Look for breakfast cereals and oatmeal containing added vitamin D. Just 1 serving can provide 25-100% of the daily value, making these staple foods a convenient way to meet needs.
4. Tofu and Other Soy Products
Soy foods like tofu, tempeh, and edamame beans contain a decent amount of vitamin D if they are exposed to UV light during processing. Check the labels when purchasing.
5. Orange Juice
Many brands of orange juice and other fruit juices are fortified with vitamin D and calcium. Opt for fortified varieties and enjoy a 1-cup serving to get around 15-25% of the DV.
6. Egg Substitutes
For vegetarians who eat eggs, opting for D-fortified egg substitutes can provide around 150 IU per 1⁄4 cup serving, which is 25% DV. Great for omelets and scrambles.
7. Fortified Yogurt
Dairy and non-dairy yogurts fortified with vitamin D are an option for lacto-ovo vegetarians and vegans, respectively. Check the label for added vitamin D.
8. Fortified Non-Dairy Cheese
Vegan cheese products are often fortified with vitamin D, similar to non-dairy milk. Include fortified vegan cheese in sandwiches, dips, spreads, and more.
9. Fortified Nut and Seed Butter
Look for vitamin D added to nut and seed butter like peanut, almond, sunflower, and tahini. They make a great spread on toast, waffles, oatmeal, and sandwiches.
Tips to Get Enough Vitamin D
Here are some tips to ensure you meet daily vitamin D needs on a vegetarian or vegan diet:
- Opt for D-fortified foods like plant milk, cereals, juices, and egg substitutes. Check labels.
- Spend 5-10 minutes in midday sunlight daily to produce vitamin D naturally.
- If deficient, take vitamin D supplements of 800-2000 IU per day. Get tested to determine your needs.
- Eat a variety of vitamin D-rich foods throughout the day.
- Try chanterelle and other UV-exposed mushrooms for natural sources.
- Add fortified nutritional yeast to dishes for a savory D boost.
- Consider a vitamin D2 supplement derived from yeast. D2 is vegan.
- Check with your doctor before taking high doses of vitamin D supplements.
Healthy Recipes with Vitamin D Foods
Here are some healthy recipes featuring foods rich in vitamin D to try:
Portobello Mushroom Burgers
- Grilled portobello caps
- Whole wheat bun
- Veggies like lettuce, tomato, onion
- Avocado
- Mustard
- Pickles
Tofu Breakfast Tacos
- Scrambled super firm tofu
- Corn or whole wheat tortillas
- Peppers
- Onion
- Kale
- Salsa
- Avocado
Overnight Oats With Fruit
- Rolled oats
- Plant milk
- Chia seeds
- Nut butter
- Berries
- Banana
- Cinnamon
Veggie and Hummus Sandwich
- Whole wheat bread
- Hummus spread
- Cucumber
- Tomato
- Avocado
- Mixed greens
- Lemon juice
Berry and Yogurt Parfait
- Vanilla yogurt
- Mixed berries
- Granola
- Pecans
- Honey (optional)
Frequently Asked Questions
- Which foods contain the most vitamin D?
Salmon, other fatty fish, egg yolks, UV-treated mushrooms, fortified milk, yogurt, tofu, orange juice, cereals, and oatmeal contain the most vitamin D.
- Do vegetarians need vitamin D supplements?
Most vegetarians and vegans require supplements because vitamin D is hard to obtain from plant foods alone. Speak with your doctor about your needs. 1000-4000 IU daily is typically recommended.
- Are there any vegan natural sources of vitamin D?
Some mushrooms contain decent levels of D when exposed to UV light. Certain mushrooms like maitake, Portobello, and chanterelle contain more.
- What are the signs of vitamin D deficiency?
Fatigue, depression, muscle weakness, bone loss, frequent sickness/infections, and bone pain can indicate vitamin D deficiency. Get a blood test to know for sure.
- Does sun exposure provide enough vitamin D?
Exposure to sunlight provides an excellent source of vitamin D except in winter months or for those with very little skin exposure. Some sun daily helps meet needs.
The Takeaway
While vitamin D is tough to obtain on a vegetarian or vegan diet, it is certainly possible with fortified foods, smart supplementation, and safe sun exposure. Mushrooms offer a great natural source when exposed to light. Eating a balanced diet with a variety of vitamin D sources can provide adequate levels to maintain your health.
