The Best Vitamin D Vegetables for a Healthy Diet and Strong Immunity
Time to read 17 min
Time to read 17 min
Table of contents
If you are a vegetarian and are concerned about your vitamin D intake, then you can go for milk, cheese, leafy greens, mushrooms, soy, and other important foods. It is vital to also supplement when your levels are low, with medication and injectables.
It is also important to check your calcium and magnesium levels, so that your body can actively utilize the vitamin D being consumed. In certain cases, with the low levels of essential micronutrients, your body may not be able to use the existing vitamin D.
Another vital way to get an adequate active form of vitamin D is to be outside in the sun. The sunlight converts the cholesterol present in the skin to vitamin D, which is why it is advised that kids, adults, and seniors should be outside for at least 20 minutes in the sun. This active form of vitamin D is known as the sunshine vitamin as well, which helps to deal with vitamin D deficiency.
Let's look at the best foods for vegetarians when it comes to getting ample vitamin D and maintaining vitamin D levels. The daily vitamin D requirement is recommended to be around 600 IU for adults, which can be acquired through diet, supplementation, lifestyle changes, physical activity, and being outside in the sun.
The majority of the population acquires daily Vitamin D mainly through the sun. The second source is food, mainly plant-based diets. Vegetarians and vegans will tend to be low on Vitamin D as compared to meat eaters. Animal foods are the best natural foods that provide Vitamin D3.
While sunlight is the primary source of daily Vitamin D for most people, diet is the crucial secondary source. Vegetarians and vegans are statistically more prone to Vitamin D deficiency compared to omnivores due to a simple fact: the most concentrated, natural, and reliable dietary sources of the highly effective Vitamin D.
Vitamin D2 dependence: Vitamin D2 is normally found in plant foods that contain Vitamin D2 and mostly as UV-exposed mushrooms. D2 is capable of increasing the levels, though research indicates that Vitamin D3 in animal food is far more effective, and it maintains levels in the bloodstream.
Reliance on Fortified Foods: Due to the lack of natural supplies and vegans and vegetarians must rely on fortified foods and i.e. the plant milks and cereals, and orange juice, and or vitamin D supplements. The deficiency of these and adequate sunlight can cause the levels of vitamin D to decrease rapidly. Therefore, the need to find fortified food and use dietary supplements is a necessity in a plant-based diet.
Therefore, proactively seeking out vitamin D foods for vegetarians and utilising supplements becomes an indispensable part of a plant-based health regimen.
Vitamin D is a fat-soluble vitamin useful in maintaining strong bones and strengthening immunity, mood enhancement, and maintaining healthy hair. The majority of the vitamins are required through food and but your skin has the ability to create vitamin D when it is in the sun. Also, the dietary supplements, dietary reference intakes, maintain your daily vitamin D intake and provide the amount of inadequate vitamin D to your body.
There are two main forms:
Vitamin D2 (Ergocalciferol): Comes from plant-based sources. It provides more vitamin D and improves low vitamin D levels.
Vitamin D3 (Cholecalciferol): Comes from sun exposure and animal-based sources (and is better absorbed by the body).
Vitamin D exists in two main dietary forms, which are particularly relevant for vegetarians and vegans:
Form |
Source Type |
Common Sources |
Relative Efficacy (Raising Blood Levels) |
Vitamin D2 |
Plant-based |
UV-exposed mushrooms, fortified cereals, and plant milks (vitamin D2 foods for vegetarians) |
Moderate |
Vitamin D3 |
Animal & Sun-derived |
Sunlight on skin, fatty fish, egg yolks, fortified dairy/milk. Vegan $\text{D}_3$ from lichen is available. |
Higher (more potent and longer lasting) |
Vitamin D aids in maintaining the bones in good health.
Absorption Catalyst: Vitamin D is used to help the body absorb calcium in food into the blood.
Bone Mineralization: This maintains the balance of calcium and phosphate such that the bones develop in the right way, preventing diseases such as Rickets and Osteoporosis.
Vitamin D controls the immune system and decreases inflammation to enable the body to combat illness.
Immune Response: It enhances the initial line of immune response by enhancing the performance of immune cells.
Inflammation Control: It reduces the inflammatory response of the body. Deficiency of Vitamin D is associated with increased susceptibility to autoimmune disorders and infection.
Recent research demonstrates that Vitamin D is important to hair and mood.
Hair Follicle Cycling: The hair follicles possess the vitamin D receptors. Sufficient Vitamin D initiates and maintains the growth stage (anagen). Low doses usually lead to loss of hair, such as Telogen Effluvium and Alopecia Areata, and hence, Vitamin D foods promote hair growth.
Mood and Cognitive Health: The brain contains numerous Vitamin D receptors, which influence mood. The deficiency of Vitamin D is frequent among individuals who are depressed and fatigued, and or disheartened on a personal level. It assists in maintaining a healthy mind.
Vitamin D deficiency is a state in which the body does not produce enough vitamin D for its proper functioning. Vitamin D is a vitamin that plays an important role in maintaining the health of bones, implementing processes of the immune system, and regulating other bodily processes. If the levels of vitamin D are lower than the threshold rate, it can cause various health issues, increase the risk of chronic diseases, and more problems.
While sun exposure is the major source of vitamin D, there are also dietary sources of vitamin D and supplements, especially important for people who have limited sunlight exposure or stay indoors most of the time because of their location.
While severe deficiency leads to clear bone disease (Rickets/Osteomalacia), lower levels can cause a range of vague, chronic symptoms:
Persistent low energy levels and persistent fatigue can be symptoms of vitamin D deficiency. Vitamin D is vital for energy production, and by so doing, low levels of vitamin D in the body can cause constant tiredness.
Some other symptoms include aches in the bones, particularly the lower back, and joint pains. This is due to the fact that vitamin D and calcium are important elements for the good health of bones. The inability to absorb sufficient calcium due to low vitamin D levels may cause weak bones.
Vitamin D is necessary for enhancing the immune system. A deficiency in vitamin D will bring a person an increased susceptibility to infections and illnesses, like colds, flu, as well as respiratory infections.
Muscle cramps and weakness are some of the common accompanying conditions of vitamin D deficiency. The vitamin is involved in muscle function, and low D levels can bring more discomfort as well as reduce strength.
Research shows that vitamin D is important in the modulation of mood. Depression, anxiety, and mood swings have been associated with low levels of vitamin D.
Vitamin D deficiency may be a cause of hair loss. Although other causes of hair loss, such as stress and genetics, exist, vitamin D deficiency might be a contributing factor.
Delayed healing of wounds may be related to the deficiency of vitamin D in the human body. This is because vitamin D is used for tissue repair as well as the immune system.
Weak bones leading to bone fractures will be experienced in case the vitamin D is at low levels. Vitamin D and calcium help make bones more robust, hence avoiding fractures.
Poor sleep quality or insomnia can be related to low vitamin D levels in the body. According to research findings, a lack of vitamin D might influence sleep quality and overall sleep.
A deficiency of vitamin D can lead to dental problems, such as tooth decay and gum infection, among other oral issues. This is because vitamin D maintains calcium levels in the teeth.
Certain groups should be provided with more Vitamin D since they are not able to obtain the required amount through the skin or food.
Lack of Exposure to the Sun and Indoor Lifestyle: Individuals who spend most of their time in the office and in institutions, and do not receive sufficient sun exposure. The lack of vitamin D due to limited sun exposure causes several problems, like nutritional rickets.
Darker Skin pigmentation: Melanin acts as a sun blocker, hence it takes darker-skinned people more time in the sun to generate Vitamin D compared to light-skinned people. However, we recommend sun exposure for a limited duration as the UV light may damage the skin.
Low Dietary Densities (Vegetarians/Vegans): Few foods like fatty fish, cow's milk, soy milk and egg yolks provide the majority of Vitamin D. These foods maintain the essential nutrients in the body and improve your overall health. Thus, vegetarians and vegans have to satisfy themselves with fortified foods and mushrooms exposed to the sun and or supplements.
Obesity: Since Vitamin D is stored in fat and additional body fat can enclose it, as a result and less Vitamin D is available in the blood. Also, if you have undergone gastric bypass surgery, make sure to get sufficient vitamin D to improve low vitamin D levels. You can consume dietary fat in a certain amount to get maximum health benefits.
Older Adults: As they age and Vitamin D production of sunlight decreases because of changes in the skin.
Vitamin D plays an important role in bone strength and immunity and mood, and hair growth. Animal foods are avoided by people who do not consume them, but Vitamin D can be obtained through plant foods and fortified foods.
All veggies contain low amounts of Vitamin D, and except that sources of Vitamin D2 include mushrooms that have been exposed to the sun and are therefore good for vegetarians and vegans.
Best Vitamin D Vegetables
Vegetable / Food |
Vitamin D Content (IU per 100g) |
Type (D2/D3) |
Notes |
UV-Exposed Mushrooms (shiitake and maitake and portobello, and button) |
200 IU |
D2 |
Top vegetarian & vegan source; place in sunlight for 30–45 minutes before cooking |
Regular Mushrooms (not sun-exposed) |
5–50 IU |
D2 |
Lower levels but still beneficial |
Fortified Plant-Based Milk (soy and oat, and almond) |
100 IU per 100ml |
D2 or D3 (fortified) |
Excellent & easily usable daily source |
In India, where sunlight exposure can be limited by lifestyle and clothing, vitamin D-fortified foods in india are an accessible and important strategy to combat widespread deficiency. Always check the nutrition label for the exact International Units (IU).
Product Type |
Brand Example |
Vitamin D Content (per 100ml/serving) |
Milk |
Amul Taaza, Mother Dairy |
Approx. 100 IU |
Soy Milk |
Sofit, various local brands |
Approx. 80 IU |
Cereal |
Kellogg’s Corn Flakes, Quaker Oats |
Approx. 40 IU (per 30g serving) |
Orange Juice |
Tropicana, Real |
Approx. 60 IU |
Margarine/Butter |
Amul Butter (check label for fortification) |
Varies by brand |
For lacto-ovo vegetarians, the options broaden to include dairy and eggs, which are natural sources of Vitamin D.
Food Source |
Type |
Notes |
UV-Exposed Mushrooms |
Vegan |
The best non-fortified source by far. |
Fortified Dairy Milk |
Lacto-Veg |
A highly available vitamin d rich foods vegetarian option in India. |
Cheese (Cheddar, Swiss) |
Lacto-Veg |
Small amounts of D3 are naturally present, often less than in milk. |
Ghee/Butter |
Lacto-Veg |
Contains small, variable amounts of natural D3. |
Paneer (Cottage Cheese) |
Lacto-Veg |
Contains trace amounts, primarily valued for calcium. |
Examples of foods containing vitamin D and that aid in the growth of your hair and in keeping your body healthy are fatty fish (salmon and mackerel and tuna, and sardines) and cod liver oil and egg yolks and mushrooms that have been subjected to UV light. Vitamin D is also found in many fortified foods that include milk and plant-based milks and orange juice, and cereals.
Vitamin D is naturally found in the following types of foods, and they are good supplements to a balanced diet:
Fatty Fish (Salmon and Trout and Mackerel, and Sardines): These fish are also one of the best natural food sources of vitamin D. Approximately 570IU of vitamin D is present in a 3-ounce cooked portion of sockeye salmon and 645IU in rainbow trout.
Cod Liver Oil: This contains one of the highest sources of vitamin D. Approximately 1 and360 IU can be found in one tablespoon.
Egg Yolks: The yolk contains vitamin D in eggs. Egg yolk is approximately 40 IU, and eggs are also sources of protein and biotin, and zinc of which are good and healthy hair.
Mushrooms (UV‑exposed): Other mushrooms like the maitake and the portobello are able to produce a lot of vitamin D in case they are exposed to ultraviolet or UV light, as our skin does under Sunlight.
Beef Liver: This food contains less vitamin D (approximately 42 IU per 3 ounces) and yet it also provides the client with iron and vitamin A, and other nutrients which are important.
Unless you are consuming enough natural foods, and or are on a plant-based diet and fortified foods are a significant source of vitamin D:
Enriched Milk and Plant-Based Milk: The majority of the cow milk in the U.S. is fortified, typically with approximately 120 IU per cup. Soy and almond, and oat milks are also fortified to considerable amounts. It helps to maintain the Vitamin D metabolism and your daily vitamin D intake.
Fortified Orange Juice: Other brands fortify their orange juice with vitamin D and providing approximately 100 IU per 4.5 oz.
Fortified Cereals: A large number of ready-to-eat breakfast cereals have incorporated vitamin D. The amount is indicated on the label.
Enriched Yoghurt and Margarine: Some brands of margarine and some types of yoghurts also have vitamin D added.
While supplementation is often necessary to correct a deficiency, a comprehensive approach involving the best foods for vitamin D and strategic sun exposure is the optimal way to maintain healthy levels.
These vitamin D-rich foods are also vital for daily consumption so that you're able to maximize absorption. You shouldn't overload your system with a spike in vitamin D through supplementation and food, which is why you should check your daily IU of vitamin D requirement.
Paneer is another Indian staple that is important to add when it comes to D-rich foods for vegetarians. You can prepare paneer in multiple ways to remain fit and healthy long-term. You can also improve your calcium and vitamin C, B12, and A intake with the right quality of paneer.
Certain cereals are fortified with vitamin D, making them essential for vegetarians to consume. You can check out the enriched section in the label of any cereal you are buying, for its vitamin D filling. You can check your daily requirement and see if the cereal is a good source of vitamin D.
While it is not recommended to consume heavy cream every day, it is an important dairy product that can be added for vitamin D intake. It is an underrated source of vitamin D for when you want a variation in a nutritional profile.
Orange juice is also available with additional vitamin D so that you can target your vitamin D deficiency through a quick drink. It is rich in vitamin D if you consume the right brand of fortified juice. You can also check the IU of vitamin D in the bottle by checking the label.
In addition to supplements and the levels of vitamin D can be increased by the addition of fortified foods. The following are the points to consider when buying fortified foods:
Food Label Check: Choose vitamin D fortified products as labels when shopping and such as milk and orange juice, breakfast cereals, and plant-based milk. Search for the words fortified or the amount of IU on the product.
Balanced Diet: Vitamin D can be added to fortified foods, and a balanced diet of foods rich in nutrients is still required. Consume different vegetarian options, including fruits and vegetables and whole grains and lean proteins and other nutrients in order to maintain good health.
One of the most effective ways to increase vitamin D is by spending some time outdoors in the sun. As sunlight comes in contact with your skin, it causes a chemical reaction that causes your skin to produce vitamin D. Still, we suggest getting limited sun exposure to avoid the risk of skin cancer.
Timing: Limit the sun exposure to brief intervals and particularly during the middle of the day when the rays of the sun are the most intense. Time required is dependent on the skin type and the location.
Unprotected Exposure: Being in the sun and without sunscreen and heavy clothing, and several minutes are enough to allow your body to produce vitamin D. It can be exposing arms and legs and face and or back. Finding a compromise between being in the sun to absorb vitamin D and protecting your skin against harmful UV rays.
India is an example of a country where the government is trying to diminish vitamin D deficiency through its food safety regulator and which is believed to impact 70-90% of the population.
According to a nutrition examination survey, the FSSAI guidelines ensure that fortification is done at a level that provides a public health benefit with minimal risk of overconsumption.
In India Food Safety and Standards Authority (FSSAI) is the body that has spearheaded the move to enrich foods with vitamin D.
Regulatory Framework: The Food Safety and Standards (Fortification of Foods) Regulations and 2018 were made by FSSAI. These regulations establish a benchmark for the addition of micronutrients to daily foods to combat hidden hunger.
The '+F' Logo: To enable consumers to easily see products that comply with the fortification regulations and to make safe selections of vitamin D products and FSSAI introduced a special logo and which is a square with a plus symbol and with the letter F to mark the compliance with the fortification regulations (FSSAI and 2011).
These guidelines essentially ensure that consuming a moderate amount of fortified milk or using fortified oil daily can contribute significantly to a person's Recommended Dietary Allowance (RDA). The continued promotion and eventual mandatory implementation of these standards are crucial steps in alleviating the massive burden of Vitamin D deficiency across the nation.
Vitamin D is necessary to have strong bones and a good immune system, hormonal balance, and even hair growth. Vegetarians and vegans would be more likely to be missing out on it because the majority of natural sources are of animal origin. If you follow a vegan diet, you can get several vitamins naturally in your diet to maintain adequate Vitamin D levels.
Consume vitamin-D-enriched foods such as egg yolks, fish liver oils, cod liver oil, milk and cereals to obtain Vitamin D and maintain healthy bones. Also, consume UV-exposed mushrooms and receive some sunlight every day to control vitamin D insufficiency. Vitamin D Supplements can be used to restore the level of inadequate vitamin. Still, we recommend consulting with health professionals for better advice regarding Vitamin D deficiency.
Fortified plant-based milk, fortified cereals, orange juice fortified with vitamin D, mushrooms exposed to UV light, and egg yolks are some of the best D vitamin-rich foods for vegetarians.
The best vegetarian sources of Vitamin D are UV-exposed mushrooms, fortified milk, fortified plant-based milk (soy, almond, oat), cheese, paneer, and fortified breakfast cereals. These foods help increase Vitamin D levels naturally, especially for those who do not consume meat or fish.
Most vegetables have a little amount of Vitamin D, but mushrooms are an exception. When exposed to sunlight or UV light, mushrooms usually produce Vitamin D2, making them the best vitamin D vegetable option for vegetarians. Moreover, there are several other vitamin D-enriched vegetable options like bottle gourd, sweet potato, drumsticks, etc.
Vegetarians can enhance Vitamin D levels by:
Consuming fortified foods like milk, orange juice, or cereals.
Eating mushrooms exposed to sunlight.
Getting 15–20 minutes of morning sun exposure daily.
Taking plant-based Vitamin D2 or lichen-derived D3 supplements if needed.
Vitamin D2 (ergocalciferol) is found in plant-based and fortified foods, while Vitamin D3 (cholecalciferol) is mostly found in animal-based foods or sunlight exposure. Both help raise Vitamin D levels, though D3 is slightly more effective in maintaining long-term levels.
Vitamin D also ensures health, for example, the strength of bones, proper immunologic function, and prevention of chronic diseases. It also enables the human body to maintain the appropriate levels of calcium and phosphorus inside the body.
Fortified foods that contain vitamin D include plant-based milks, breakfast cereals, orange juice, and some vegan yoghurts. Those are all excellent sources of vitamins for vegetarians.
From several studies, it appears that vitamin D3 appears to have more control over vitamin D2 when increasing and maintaining higher vitamin D levels. However, both increase vitamin D.
Sunlight allows the body to synthesize vitamin D naturally. Time spent between 10-30 minutes per week in the sunlight three times a week ensures vitamin D inside the body remains within safe levels.
The best sources of vitamins are fortified foods that include soy milk, almond milk, cereals, and mushrooms exposed to UV light for vegans.
**Medical Disclaimer - The following information is for educational purposes only. No information provided on this website, including text, graphic, and images, are intended as substitutes for professional medical advice. Please consult with your doctor about specific medical advice pertaining to your condition(s).
