The Best Vitamin D Foods for Vegetarians for Improving Health

Time to read 3 min

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 vitamin D made present.

Another vital way to get adequate 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.

Let's look at the best foods for vegetarians when it comes to getting ample vitamin D. The daily recommended requirement is around 600 IU for adults, which can be acquired through diet, supplementation, lifestyle changes, physical activity, and being outside in the sun.

Focus on these foods for improving Vitamin D intake for vegetarians

There are a range of vitamin D foods for vegetarians available, which is why it is important to consume them in different ways. Fruits can be consumed in salads, juice forms, and in dried forms. You can also consume vegetables in sauté, sabzi, steamed, and other forms.

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.


When it comes to sources of vitamin D, milk is one of the best options. You should opt for full-fat milk which should contain around 150 - 200 IUs of vitamin D. You can also supercharge your milk by adding fortified cereals which can contain anywhere between 100-150 IUs.



Tofu is an excellent vegan and vegetarian source of getting your vitamin D intake. You can prepare tofu in a variety of ways and also improve your daily intake of calcium, manganese, iron and vitamin A. It is one of the top sources of vitamin D rich foods for vegans.

Paneer/Cottage Cheese

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.

Fortified cereals

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 their vitamin D filling. You can check your daily requirement, and see if the cereal is a good source of vitamin D.

Heavy cream

While it it not recommended to consume heavy cream everyday, 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.

Fortified orange juice

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 IUs of vitamin D in the bottle by checking the label.

Do you have these signs of vitamin D deficiency?

While getting your daily intake of vitamin D is good, it is important to know if you are experiencing any symptoms. This should help you in determining the right approach and improve your levels.


A general feeling of weakness, without any other underlying cause, may be linked to a deficiency in vitamin D levels.

Low strength

You can experience a general feeling of low strength, tiredness, and low energy levels. These may be tied to low D levels.

Issues with joints

You can experience pain in your joints, which is a critical area of focus when it comes to senior citizens. You should improve their vitamin D intake through supplementation, foods, injectables, etc.

* * 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).

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