7 vitamin-D rich foods for vegetarians and the right way to consume them

When it comes to the complete well-being of the human body, vitamin D plays a crucial role. It keeps the bones healthy and strong, boosts immunity to fight infections all along. Also, it helps absorb calcium for muscles to stay fit, lifts the mood with every sunlit bit. But, in a busy indoor lifestyle, we often miss absorbing sufficient natural vitamin D that sunlight offers. Here, we have listed 7 vitamin-D rich foods that are perfect for vegetarians and the right way to consume them.

Rich in nutrients, mushrooms are said to be a good source of vitamin D. As per USDA, 100 gms of white mushrooms contain 7IU of vitamin D.
How to consume: One can saute them in olive oil or butter and add them to salad, sandwiches or even soups for better nutrition.

Cheese is also a rich source of vitamin D. 100 gms of cheddar cheese contains 24 IU of vitamin D.
How to consume: This cheese can be added to soup, pizza, or even tacos. Simple grate and add to boost the texture, taste, and nutrition.

Rich in protein, fortified soy products are also rich in vitamin D. For instance, fortified tofu offers 100 IU (2.5 mcg) vitamin D per serving.
How to consume: Boil the soy chunks in salt water and then add them to curry or saute with other seasonal veggies and enjoy as a side dish. One can also blend the soy chunks to make paratha or kebab or use it for roll stuffing.

Fortified almond milk offers 100–150 IU (2.5–3.75 mcg) vitamin D per cup or 240 ml serving.
How to consume: One can use this milk to make pudding or shakes along with seasonal fresh fruits.

Fortified tempeh may contain about 2.5 to 5 mcg (100–200 IU) of Vitamin D per 100g serving. As per experts, this is typically vitamin D2 from plant sources.
How to consume: Cut tempeh into cubes or slices and sauté with vegetables, garlic, and soy sauce for a quick, protein-rich meal.

It is also often enriched with vitamin D and calcium. And it is said that 100 IU (2.5 mcg) vitamin D is found per cup serving of 240 ml.
How to consume: One can use the fresh juice to make vinaigrette for salads or it can be used for cooking the curries too and add a refreshing citrusy flavour.

Ghee is also said to contain small amounts of fat-soluble vitamins, including Vitamin D. 1 tablespoon (13g) of ghee contains about 15–20 IU (0.4–0.5 mcg) of Vitamin D.
How to consume: The best way to add ghee in the daily diet is by using it for tadka. One can also apply ghee on roti or paratha. As per experts, consuming ghee with warm water in the morning is also a healthy habit. It can also be drizzled over steamed rice or khichdi for better digestion, mixed into dals for richness, or even added to milk at night to promote restful sleep and joint health.

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Disclaimer: The information provided in this article is meant for general knowledge only and should not be taken as medical advice. Always talk to your doctor before starting any new routine.