Vitamin D is a fat-soluble vitamin. Immensely important for the human body, yet present in very few food items, those too in animal products, vegetarians are often plagued with the worry of lower Vitamin D levels. This Vitamin not only helps to function of the brain and immune system, but a deficiency can also present itself in the form of weak bones, muscle pain, and in extreme cases – stunted growth.
However, there is no need to worry. Given below are 4 prime ways to help maintain the required Vitamin-D level:
Known as the “Sunshine Vitamin”, it is no surprise that exposure of the skin to the sun’s ultraviolet B (UVB) rays can result in a production of Vitamin D within the human body.
Step out in the sun twice a week for 10-30 minutes each, and feel the difference within your bones. However, excessive exposure can prove harmful, thus there is the need to observe caution.
Mushrooms have the magical quality of producing Vitamin D when exposed to Ultraviolet Light. Thus when you visit the marketplace, search for mushrooms with Vitamin D content – e.g. Wild Mushrooms. Consumed in a variety of ways, you can add them as stuffing in vegetarian sandwiches, or go for mushroom soups instead.
Cheese is a great source of naturally obtaining Vitamin D. However the quantities differ with the variety of Cheese. While Cheddar and Fontina are rich with the vitamin, those like Ricotta offer very less. Cheese also contains good fats, with numerous benefits for skin and brain health. Win-win? We think so.
- Fortified Yogurt
Adding fortified yogurt to your diet means enhancing Calcium and Vitamin D. While some dairy Yogurts provide about 52IU of Vitamin D in every 100 grams, those who have dairy allergies can also opt for non-dairy Yogurts as a similar Vitamin D source. Especially when consumed in summers, there is nothing like a bowl of chilled, flavorful Yogurt.
- Fortified Yogurt