Top vegetarian sources of vitamin D and how to eat them to gain maximum benefits

When it comes to complete well-being, vitamin D is as important as vitamin C and other nutrients. It is important for calcium absorption, which helps keep bones and teeth strong. It is also said to lift the mood with every bit of sunlight. Vitamin D is closely linked to immune health, helping the body fight infections more effectively. But, amidst busy indoor lifestyles and packed air-conditioned rooms, we often miss absorbing sufficient natural vitamin D that sunlight offers. Here, we have listed some vegetarian sources of vitamin D that can be added to daily meals and the right way to eat them to gain maximum benefits.

Ghee is a rich source of nutrients. One can use ghee in many ways, from using it for tadka to using it as a greasing agent for parathas and rotis. It is also suggested that starting your day with a teaspoon of ghee is a healthy habit. 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 to your 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.

From pasta to sandwich, and rice to soup, they can be consumed in many ways. Mushrooms are said to be rich in nutrients, and are 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. One can also make mushroom fried rice or consume them sauteed in butter along with blanched veggies.

Cheese has made our lives easier. From sandwich to pasta, to Maggi to rice, cheese can be added to any dish to enhance the taste and nutrition. Cheese is a proven source of vitamin D. 100 gms of cheddar cheese contains 24 IU of vitamin D.

How to consume: This variety of cheese can be added to soup, pizza, or even tacos. Simply grate and add to boost the texture, taste, and nutrition. They can also be added to risotto and other rice dishes to make a filling meal in a bowl.

If you are lactose intolerant and wondering which milk to add to your daily diet, start using almond milk. According to experts, fortified almond milk offers 100–150 IU (2.5–3.75 mcg) of vitamin D per cup (240 ml serving) along with other essential nutrients.

How to consume: One can use this milk to make pudding or shakes along with seasonal fresh fruits. They can also be used to make stews and curries which can be enjoyed with rice, bread, or even millets.

Starting the day with a bright glass full of orange juice is not just appetizing but healthy too. It is also often enriched with vitamin D and calcium. And 100 IU (2.5 mcg) of vitamin D is found per cup serving (240 ml).
How to consume: One can use the fresh juice to make vinaigrette for salads or it can be used for cooking curries to add a refreshing citrusy flavour. This juice can be added to rice and pasta to make a colorful treat.