Vegetarian foods rich in vitamin D

Vitamin D helps the body absorb calcium, phosphorus from food. Both minerals are needed to maintain healthy bones. People who do not receive enough vitamin D are at high risk of weak and brittle bones. The immune system also needs vitamin D to work well. People with low vitamin D are also at risk of depression.

Vegetarian pure people may not receive enough vitamin D from a diet. Because foods with high vitamin D content include salmon, egg yolk, shellfish. Here are the fruits and vegetables that provide many of these vitamins.

Soy milk

A cup of soy milk contains about 116 IU of vitamin D. Each person can check the brand, read the nutrition ingredients before buying the product. This is a source of food replacement for vegetarians. Vitamin E, B vitamins, calcium, iron, magnesium, phosphorus, potassium, omega 3 fatty acids, omega 6 … are also found in soy milk.

Mushroom

Mushrooms exposed to ultraviolet rays when developing can accommodate about 450 IU of vitamin D in 100 g. Low calories, antioxidants, restore the body after exercise and strengthen the immune system.

Strengthen cereal

Many breakfast cereals, oatmeal brands are supplemented with vitamin D. You should read the nutritional ingredients, see the origin when buying the product. Consumers should choose low sugar, high in fiber, eat with fruits.

Orange juice

In addition to vitamin C, a glass of orange juice about 230 ml can provide about 140 IU of vitamin D for the body. Nutrition in oranges easily absorbed and promoted quickly. However, this drink should not be abused because it contains many acids that can easily affect the digestive system, damage the teeth.

Almond milk

Almond milk provides vitamin D for the body, contains many antioxidants, helping to fight oxidative stress. Oxidation stress causes inflammation, aging, increases the risk of cancer. Supplementing foods rich in fat like butter, useful nuts to increase vitamin D absorption into the blood.

Sunlight is a source of vitamin D useful for vegetarians. People can come into contact with the sun about 10-30 minutes, 3 times a week. However, dark skin may need to be exposed to sunlight more than people with bright skin to get similar benefits. Excessive sun exposure can cause sunburn, adversely affecting the skin, increasing the risk of skin cancer.