Top Vegetarian Sources of Vitamin D

Here are some sources of vitamin D in a vegetarian diet:

Plant-Based Sources

1. Mushrooms: Certain types of mushrooms, like shiitake and portobello, are exposed to UV light to boost their vitamin D content.
2. Fortified Plant Milk: Many plant-based milk alternatives, such as soy milk and almond milk, are fortified with vitamin D.
3. Fortified Cereals: Some breakfast cereals are fortified with vitamin D.
4. Orange Juice: Some brands of orange juice are fortified with vitamin D.

Vegetarian Foods with Vitamin D

1. Tofu: Some brands of tofu are fortified with vitamin D.
2. Soy Yogurt: Some brands of soy yogurt are fortified with vitamin D.
3. Vitamin D-Enriched Nutritional Yeast: Some brands of nutritional yeast are enriched with vitamin D.

Other Sources

1. Sunlight: Exposure to sunlight triggers the production of vitamin D in the skin.
2. Supplements: Vitamin D supplements are available for vegetarians who may not get enough from their diet.

Recommended Daily Intake

The recommended daily intake of vitamin D varies by age and other factors. Generally, the recommended dietary allowance (RDA) is:

• 600 IU (International Units) per day for adults up to 70 years old
• 800 IU per day for adults over 70 years old