Weak muscles and low bone density are some of the symptoms of vitamin D deficiency. A lack of this vitamin can cause asthma in children, cognitive impairment in old age, and multiple sclerosis.
Quite serious diseases, but they can be prevented. What are healthy vegetarian sources of vitamin D? Let’s find out.
Recommended Daily Value of Vitamin D
For those who are from 1 to 70 years old, the daily norm is 15 micrograms. For those over 70, 20 micrograms is recommended.
Soy products Soy foods such as tofu and soy goulash are natural sources of vitamin D. These foods are readily available in the supermarket.
Enriched cereals Some cereals and muesli are fortified with various vitamins. Check the label to make sure you’re getting the amount of vitamin D your body needs.
mushrooms You can eat mushrooms as a side dish for dinner. There are also delicious mushroom preparations.
sunlight Science highlights this fact – sunlight is the best source of vitamin D. But remember to bask in the sun for 10-15 minutes in the morning and evening. Prolonged exposure to the scorching sun at lunchtime is fraught with burns and skin cancer.
Fruit Most fruits do not contain vitamin D, except for oranges. Orange juice is rich in calcium and vitamin D.
enriched butter Eating oil in large quantities can be harmful to health. Before buying, check if the oil is fortified with vitamin D.
Alternative milk Alternative milk is made from soy, rice and coconut. Try yogurt made from soy milk.