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Vegetarian Foods High in Vitamin D

Vitamin D is an important part of any person's diet, but very few vegetarian foods naturally contain this nutrient. And while proper daily exposure to the sun̵2;five to 15 minutes with exposed face, hands and arms̵2;can provide the necessary vitamin D one needs, such exposure is not always possible. Fortunately, many foods for vegans and vegetarians are now being fortified with extra vitamin D to help provide the appropriate daily amount.

  1. Soy Milk, Rice Milk and Orange Juice

    • Soy milk, rice milk and orange juice are some breakfast basics̵2;also appropriate at other times̵2;that can provide a significant amount of the vitamin D that a vegetarian needs. Be sure to look for the cartons that specify the product is fortified with vitamin D.

    Cereal

    • Cereal is another vegetarian-friendly food that can be high in vitamin D. Just leave the sugary kids' cereals aside and go for the vitamin-rich grown-up ones.

    Magarine

    • Fortified vegetarian margarines are high in vitamin D and can provide up to 7.5 micrograms of the nutrient.

    Eggs and Dairy

    • While eggs and dairy do not apply to all vegetarian diets, lacto-ovo vegetarians can get some of their daily vitamin D from these sources.

    Supplements

    • Although vitamin supplements are not technically a food, many vegetarians and vegans who need a dose of vitamin D will get it through them.

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