{"id":50465,"date":"2023-03-30T13:59:57","date_gmt":"2023-03-30T13:59:57","guid":{"rendered":"https:\/\/betterme.world\/articles\/?p=50465"},"modified":"2024-12-16T08:35:01","modified_gmt":"2024-12-16T08:35:01","slug":"vitamin-d-foods-for-vegetarians","status":"publish","type":"post","link":"https:\/\/betterme.world\/articles\/vitamin-d-foods-for-vegetarians\/","title":{"rendered":"The Best Vitamin D Foods For Vegetarians, According To A Nutritionist"},"content":{"rendered":"<div id=\"ez-toc-container\" class=\"ez-toc-v2_0_75 counter-hierarchy ez-toc-counter ez-toc-grey ez-toc-container-direction\">\n<div class=\"ez-toc-title-container\">\n<span class=\"ez-toc-title-toggle\"><\/span><\/div>\n<nav><ul class='ez-toc-list ez-toc-list-level-1 ' ><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-1\" href=\"https:\/\/betterme.world\/articles\/vitamin-d-foods-for-vegetarians\/#Get_your_personalized\" >Get your personalized<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-2\" href=\"https:\/\/betterme.world\/articles\/vitamin-d-foods-for-vegetarians\/#What_Foods_Are_High_In_Vitamin_D\" >What Foods Are High In Vitamin D?<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-3\" href=\"https:\/\/betterme.world\/articles\/vitamin-d-foods-for-vegetarians\/#Fortified_Plant_Milks\" >Fortified Plant Milks<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-4\" href=\"https:\/\/betterme.world\/articles\/vitamin-d-foods-for-vegetarians\/#Mushrooms_And_Other_Fungi\" >Mushrooms And Other Fungi<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-5\" href=\"https:\/\/betterme.world\/articles\/vitamin-d-foods-for-vegetarians\/#Orange_Juice_And_Other_Fortified_Drinks\" >Orange Juice And Other Fortified Drinks<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-6\" href=\"https:\/\/betterme.world\/articles\/vitamin-d-foods-for-vegetarians\/#Ready-To-Eat_Cereals\" >Ready-To-Eat Cereals<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-7\" href=\"https:\/\/betterme.world\/articles\/vitamin-d-foods-for-vegetarians\/#Margarine\" >Margarine<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-8\" href=\"https:\/\/betterme.world\/articles\/vitamin-d-foods-for-vegetarians\/#Egg_Yolks\" >Egg Yolks<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-9\" href=\"https:\/\/betterme.world\/articles\/vitamin-d-foods-for-vegetarians\/#Hard_Cheeses\" >Hard Cheeses<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-10\" href=\"https:\/\/betterme.world\/articles\/vitamin-d-foods-for-vegetarians\/#Supplements\" >Supplements<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-11\" href=\"https:\/\/betterme.world\/articles\/vitamin-d-foods-for-vegetarians\/#Sunshine\" >Sunshine<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-12\" href=\"https:\/\/betterme.world\/articles\/vitamin-d-foods-for-vegetarians\/#How_Much_Vitamin_D_Do_I_Need\" >How Much Vitamin D Do I Need?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-13\" href=\"https:\/\/betterme.world\/articles\/vitamin-d-foods-for-vegetarians\/#What_Are_The_Signs_That_Youre_Not_Getting_Enough\" >What Are The Signs That You&#8217;re Not Getting Enough?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-14\" href=\"https:\/\/betterme.world\/articles\/vitamin-d-foods-for-vegetarians\/#What_Does_Vitamin_D_Do\" >What Does Vitamin D Do?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-15\" href=\"https:\/\/betterme.world\/articles\/vitamin-d-foods-for-vegetarians\/#The_Bottom_Line\" >The Bottom Line<\/a><\/li><\/ul><\/nav><\/div>\n<p><span style=\"font-weight: 400;\">When we think of Vitamin D, we automatically think of sunshine, and although that\u2019s technically true (since our bodies produce Vitamin D when exposed to sunlight), it\u2019s also true that many of us don\u2019t get enough of the \u201csunshine vitamin.\u201d <\/span><span style=\"font-weight: 400;\">Our bodies need Vitamin D to help with the absorption of calcium and phosphorus, which are essential for healthy bones. In fact, a Vitamin D deficiency can lead to rickets in children and osteomalacia in adults (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC3356951\/\"><span style=\"font-weight: 400;\">11<\/span><\/a><span style=\"font-weight: 400;\">).\u00a0<\/span><span style=\"font-weight: 400;\">But here\u2019s the catch: if you\u2019re a vegetarian or vegan, it becomes even harder to get enough Vitamin D. That\u2019s because the richest sources of Vitamin D are fatty fish, such as salmon and mackerel, and eggs. So what can you do?<\/span><\/p>\n\n    <section class=\"ad-single-wrapper\">\n        <div class=\"ad-single-text ad-title-wrapper\">\n            <h3 class=\"ad-single-title\"><span class=\"ez-toc-section\" id=\"Get_your_personalized\"><\/span>Get your personalized<span class=\"ez-toc-section-end\"><\/span><\/h3>\n            <span class=\"ad-single-sub-title color-green\">\n                <svg class=\"icon-sparkle\" width=\"36\" height=\"21\" viewBox=\"0 0 36 21\" fill=\"none\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\">\n                    <path fill-rule=\"evenodd\" clip-rule=\"evenodd\"\n                          d=\"M34.6837 0.515943C34.8247 0.835947 34.9421 1.16291 34.9891 1.48987C35.1417 2.64466 35.3179 6.51949 35.2592 7.29863C35.2592 7.53515 35.1887 7.7995 35.0243 8.01516C34.7307 8.39777 33.9791 8.4256 33.5681 8.07081C33.4154 7.94559 33.3215 7.77863 33.2745 7.61863C33.1453 7.15254 33.0396 6.68645 32.9809 6.22035C32.8165 4.81512 32.6638 3.40293 32.5581 1.9977C32.5229 1.53161 32.6051 1.05856 32.6991 0.592466C32.7695 0.244637 33.251 -0.0197144 33.6973 0.00115537C34.2257 0.0289818 34.5546 0.230723 34.6837 0.515943ZM18.6184 9.78225C18.5734 9.67557 18.5344 9.57528 18.4971 9.47956C18.4178 9.27568 18.3465 9.09257 18.2426 8.91267C16.7159 6.24133 14.2615 3.86217 11.4665 1.60128C11.1377 1.33693 10.7267 1.08649 10.2687 0.919531C10.0221 0.829095 9.52885 0.843009 9.247 0.933445C9.03562 1.00301 8.88295 1.27432 8.92992 1.42736C9.01213 1.71954 9.18828 2.01868 9.4349 2.28303C11.0555 4.02913 12.6879 5.76829 14.3437 7.50048C14.8308 8.0068 15.3395 8.50887 15.8473 9.01L15.8473 9.01001C15.9883 9.14921 16.1293 9.28833 16.2697 9.42746C16.4811 9.64311 16.7159 9.85181 16.9626 10.0466C17.2327 10.2692 17.6437 10.4014 18.0547 10.2553C18.0691 10.2501 18.0836 10.245 18.0981 10.2399C18.1097 10.2358 18.1213 10.2318 18.1329 10.2278C18.3785 10.1424 18.6184 10.0589 18.6184 9.78225ZM1.98942 20.1407C2.17783 20.1221 2.37674 20.105 2.58175 20.0875C2.99012 20.0525 3.42272 20.0154 3.84492 19.9598C6.34632 19.6259 8.84771 19.292 11.3374 18.9442C11.8776 18.8676 12.406 18.7355 12.8875 18.5824C13.5334 18.3807 13.7566 18.0954 13.6509 17.7824C13.5452 17.4694 13.1224 17.2746 12.3826 17.2676C11.8776 17.2607 11.3374 17.2676 10.8559 17.3372C7.69683 17.8102 4.5378 18.2972 1.3905 18.7911C1.03819 18.8468 0.674137 18.9442 0.404034 19.0833C-0.2771 19.4242 -0.065712 19.9598 0.803314 20.092C1.01858 20.1228 1.25262 20.1258 1.51135 20.1291C1.66195 20.131 1.82092 20.133 1.98942 20.1407Z\"\n                          fill=\"#17B991\"\/>\n                <\/svg>\n               meal plan!\n            <\/span>\n        <\/div>\n    \n        <div class=\"ad-single-text ad-desc-wrapper\">\n            <p class=\"ad-single-desc\">What's your main health goal?<\/p>\n            <a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2196&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=The_Best_Vitamin_D_Foods\" class=\"btn-ad btn-green\">Lose weight<\/a>\n            <a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2196&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=The_Best_Vitamin_D_Foods\" class=\"btn-ad btn-green\">Feel great<\/a>\n        <\/div>\n        <img class=\"ad-single-img\" alt=\"health-food\" decoding=\"async\" width=\"395\" height=\"383\" src=\"https:\/\/betterme.world\/articles\/wp-content\/themes\/gridlove-child\/assets\/img\/ad\/health-food.webp\">\n    <\/section>\n<p><span style=\"font-weight: 400;\">For starters, knowing the best Vitamin D <a href=\"https:\/\/betterme.world\/articles\/vegetarian-green-bean-recipes\/\">foods<\/a> for vegetarians is a great way to ensure you get enough of the nutrient. Here\u2019s what I recommend:\u00a0<\/span><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"What_Foods_Are_High_In_Vitamin_D\"><\/span><strong>What Foods Are High In Vitamin D?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">The foods that are highest in Vitamin D include some types of fish (especially salmon and tuna), cheese, egg yolks, and mushrooms. Unfortunately for vegetarians, many of these options are off-limits. So, how can you get enough Vitamin D if you don&#8217;t eat animal products?<\/span><\/p>\n<p><span style=\"font-weight: 400;\">The good news is that there are plenty of plant-based <a href=\"https:\/\/betterme.world\/articles\/asparagus-recipes-vegetarian\/\">foods<\/a> you can include in your diet to get the Vitamin D you need. These include:<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Fortified_Plant_Milks\"><\/span><strong>Fortified Plant Milks<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Most plant milks, such as soy and almond milk, are fortified with Vitamin D.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Fortification means that additional nutrients have been added, sometimes to replace those lost during processing, or for public health reasons. If you\u2019re using fortified plant milks to make your morning smoothie or latte, you can rest assured that you\u2019re getting some Vitamin D out of that. <\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Mushrooms_And_Other_Fungi\"><\/span><strong>Mushrooms And Other Fungi<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">It may surprise you to know that mushrooms\u2014specifically shiitake and portobello mushrooms\u2014can provide you with some Vitamin D (<\/span><a href=\"https:\/\/www.hsph.harvard.edu\/nutritionsource\/vitamin-d\/\"><span style=\"font-weight: 400;\">8<\/span><\/a><span style=\"font-weight: 400;\">). Most mushrooms are grown in the dark, so they\u2019re exposed to UV light to stimulate the production of Vitamin D before being sold in stores.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">But that doesn&#8217;t mean the first pack of mushrooms you see in the grocery store is your only option.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">There are several other fungi that can provide you with Vitamin D, such as enokitake, maitake, and morel. As an added bonus, many of these can be found at farmers\u2019 markets and specialty shops.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Now, the bad news is that mushrooms don\u2019t contain a huge amount of Vitamin D (100g of cooked shiitake mushrooms contains about 28 IU, for example (<\/span><a href=\"https:\/\/fdc.nal.usda.gov\/fdc-app.html#\/food-details\/170097\/nutrients\"><span style=\"font-weight: 400;\">3<\/span><\/a><span style=\"font-weight: 400;\">)), so you\u2019ll probably need to supplement your dietary intake with other sources.<\/span><\/p>\n<p><b><i>Read More: <\/i><\/b><i>Vegetarian Snacks With Protein: Tasty, Healthy Options<\/i><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2196&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=The_Best_Vitamin_D_Foods\"><img decoding=\"async\" class=\"aligncenter wp-image-47290 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/07\/Frame-207738-1024x577.png\" alt=\"vitamin d foods for vegetarians\" width=\"770\" height=\"434\" srcset=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/07\/Frame-207738.png 1024w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/07\/Frame-207738-300x169.png 300w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/07\/Frame-207738.png 768w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/07\/Frame-207738-1634x920.png 1634w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/07\/Frame-207738.png 1728w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Orange_Juice_And_Other_Fortified_Drinks\"><\/span><strong>Orange Juice And Other Fortified Drinks<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Orange juice isn\u2019t just great for breakfast\u2014it\u2019s also great for Vitamin D! Many brands of OJ are fortified with additional Vitamin D, so be sure to check the nutrition label before you buy. Note that some brands also fortify other juices, such as apple and grapefruit juice.\u00a0<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Ready-To-Eat_Cereals\"><\/span><strong>Ready-To-Eat Cereals<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Cereal isn\u2019t just for kids\u2014it can be a great source of Vitamin D for vegetarians, too!<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Many brands of ready-to-eat cereals are fortified with Vitamin D, so be sure to read the nutrition label before you buy. Hot and cold cereals are great options, and the best part is that you can easily customize them with other ingredients, such as nuts and <a href=\"https:\/\/betterme.world\/articles\/becoming-a-vegetarian\/\">fruits<\/a>.\u00a0<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Margarine\"><\/span><strong>Margarine<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">It may surprise you to know that margarine can be a great source of Vitamin D, too.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Most brands are fortified with the nutrient. Be sure to check the label before you buy. For an added nutrient boost, spread your margarine on some whole wheat toast or add it to a vegetable stir-fry.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Note that many of these sources are not vegan-friendly, but that doesn\u2019t mean there aren&#8217;t options for vegetarians. Margarine is one of those options that vegans can also use to get their vitamin D. <\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Egg_Yolks\"><\/span><strong>Egg Yolks<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Vegetarians who eat eggs are in luck, because egg yolks are a great source of Vitamin D.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Just one large egg yolk contains about 37 IU of the nutrient (<\/span><a href=\"https:\/\/fdc.nal.usda.gov\/fdc-app.html#\/food-details\/172184\/nutrients\"><span style=\"font-weight: 400;\">1<\/span><\/a><span style=\"font-weight: 400;\">). This number goes up depending on the quality of feeds given to the chickens that lay the eggs\u2014if you can, buy organic and free-range eggs from a trusted source.\u00a0<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Hard_Cheeses\"><\/span><strong>Hard Cheeses<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Cheese is a great source of Vitamin D, but most soft cheeses aren\u2019t fortified with the <a href=\"https:\/\/betterme.world\/articles\/ovo-vegetarian-meal-plan\/\">nutrient<\/a>. Hard cheeses, on the other hand, often contain some Vitamin D\u2014if you\u2019re looking for a cheesy snack, go for something like cheddar or swiss.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Fontina, parmesan, and gouda also contain Vitamin D\u2014just note that the amounts will vary depending on the type of cheese.<\/span><\/p>\n<p><strong>If you\u2019ve mustered up the courage to crush your weight loss goal, let Betterme take the sting out of this demanding process. <a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2196&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=The_Best_Vitamin_D_Foods\">Our app will help you<\/a> restructure your habits, remold your life and crank up your fitness results!<\/strong><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2196&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=The_Best_Vitamin_D_Foods\"><img decoding=\"async\" class=\"aligncenter wp-image-47263 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/07\/Frame-207714-1024x576.png\" alt=\"vitamin d foods for vegetarians\" width=\"770\" height=\"433\" srcset=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/07\/Frame-207714.png 1024w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/07\/Frame-207714-300x169.png 300w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/07\/Frame-207714.png 768w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/07\/Frame-207714-1637x920.png 1637w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/07\/Frame-207714.png 1729w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Supplements\"><\/span><strong>Supplements<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">If you\u2019re not getting enough Vitamin D from your diet, then you may need to take a supplement. There are two types of Vitamin D supplements <a href=\"https:\/\/betterme.world\/articles\/biotin-rich-foods-vegetarian\/\">available<\/a>: Vitamin D2 and Vitamin D3.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">I recommend Vitamin D3 as it\u2019s more easily absorbed by the body than the other, but both will do the job just fine.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Here are some tips for taking Vitamin D supplements to make sure you\u2019re getting the most out of them:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Take your supplement with a meal that contains fat, since this will help your body absorb it better.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Consider taking a probiotic, which might help increase the absorption.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Check with your doctor first if you are pregnant, breastfeeding, or have any pre-existing health conditions.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Make sure you\u2019re taking the right dosage for your needs\u2014a typical dose is between 1000 and 4000 IU per day (<\/span><a href=\"https:\/\/www.health.harvard.edu\/staying-healthy\/taking-too-much-vitamin-d-can-cloud-its-benefits-and-create-health-risks\"><span style=\"font-weight: 400;\">7<\/span><\/a><span style=\"font-weight: 400;\">). Discuss this with your healthcare provider.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Opt for a vegan-friendly supplement if you\u2019re looking to avoid animal products (many vitamin D supplements contain animal products such as lanolin).<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">It\u2019s also important to remember that Vitamin D is fat-soluble, so you should be careful not to take too much. Overloading on the nutrient can lead to toxicity, which may have serious <a href=\"https:\/\/betterme.world\/articles\/collagen-rich-foods-vegetarian\/\">consequences<\/a>.\u00a0<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Sunshine\"><\/span><strong>Sunshine<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Food and supplements are great, but not as low-effort as getting Vitamin D from the sun! If possible, try to get out in the sunshine for at least 15-30 minutes a day. Note that sunscreen can interfere with Vitamin D absorption, so you may want to opt for a sunscreen with a lower SPF or increase your exposure time, just be careful not to burn.\u00a0 <\/span><\/p>\n<p><span style=\"font-weight: 400;\">Getting enough Vitamin D from the sun is dependent on several <a href=\"https:\/\/betterme.world\/articles\/b12-foods-vegetarian\/\">factors<\/a>, according to the National Institute of Health, including your age, skin pigmentation, and where you live (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC3897598\/\"><span style=\"font-weight: 400;\">5<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><span style=\"font-weight: 400;\">For instance, people in northern climates will have a harder time absorbing Vitamin D from the sun, since its rays are weaker during the winter months.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">People with darker skin tones also produce less <a href=\"https:\/\/betterme.world\/articles\/keto-pescatarian\/\">Vitamin D<\/a> when exposed to the sun, since their skin is more protected from UVB rays (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC3897598\/\"><span style=\"font-weight: 400;\">5<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><span style=\"font-weight: 400;\">To get the most out of the sun\u2019s Vitamin D, be sure to expose as much skin as possible while keeping sensitive areas covered. <\/span><\/p>\n<p><span style=\"font-weight: 400;\">You need at least 5-30 minutes of exposure at times when the UVB index is 3 or higher, so be sure to check your local weather report to find out when this occurs (<\/span><a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/30992519\/\"><span style=\"font-weight: 400;\">2<\/span><\/a><span style=\"font-weight: 400;\">). Usually, this is between 10am and 3pm.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Be warned; too much sun exposure can be dangerous, so you should always take precautions to protect yourself from skin cancer.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">The American Academy of Dermatology recommends wearing a wide-brimmed hat, protective clothing (like long sleeves and pants), UV blocking sunglasses, and of course, sunscreen on a day to day (<\/span><a href=\"https:\/\/www.aad.org\/media\/stats-sunscreen\"><span style=\"font-weight: 400;\">6<\/span><\/a><span style=\"font-weight: 400;\">). So don&#8217;t just go out there and bake, 30 minutes is enough. <\/span><\/p>\n<p><b><i>Read More: <\/i><\/b><a href=\"https:\/\/betterme.world\/articles\/7-day-vegetarian-keto-meal-plan\/\"><i>7-Day Vegetarian Keto Meal Plan for Weight Loss<\/i><\/a><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2196&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=The_Best_Vitamin_D_Foods\"><img decoding=\"async\" class=\"aligncenter wp-image-47259 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/07\/Frame-207710-1024x576.png\" alt=\"vitamin d foods for vegetarians\" width=\"770\" height=\"433\" srcset=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/07\/Frame-207710.png 1024w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/07\/Frame-207710-300x169.png 300w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/07\/Frame-207710.png 768w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/07\/Frame-207710-1637x920.png 1637w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/07\/Frame-207710.png 1729w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"How_Much_Vitamin_D_Do_I_Need\"><\/span><strong>How Much Vitamin D Do I Need?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Most nutritionists recommend that adults get 600 IU of Vitamin D per day, with <\/span><a href=\"https:\/\/ods.od.nih.gov\/factsheets\/VitaminD-HealthProfessional\/\"><span style=\"font-weight: 400;\">older adults<\/span><\/a><span style=\"font-weight: 400;\"> needing slightly more (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC5104202\/\"><span style=\"font-weight: 400;\">4<\/span><\/a><span style=\"font-weight: 400;\">). This can be easily achieved with a healthy diet and moderate sun exposure, but you may need to take a supplement if you\u2019re not able to get your daily dose from food or sunlight. <\/span><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"What_Are_The_Signs_That_Youre_Not_Getting_Enough\"><\/span><strong>What Are The Signs That You&#8217;re Not Getting Enough?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">If you\u2019re not getting enough Vitamin D, you might experience symptoms such as fatigue, joint or muscle pain, bone pain, or increased risk of infections. Additionally, Vitamin D deficiency can lead to more serious health issues such as depression, osteomalacia, and rickets in children (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/books\/NBK532266\/\"><span style=\"font-weight: 400;\">9<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><span style=\"font-weight: 400;\">What are the signs that you&#8217;re getting too much? Vitamin D toxicity, or hypervitaminosis can occur if you take more than 10,000IU per day for an extended period of time (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC6158375\/\"><span style=\"font-weight: 400;\">10<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Symptoms include nausea, vomiting, loss of appetite, confusion and excessive thirst or urination (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC6158375\/\"><span style=\"font-weight: 400;\">10<\/span><\/a><span style=\"font-weight: 400;\">). You&#8217;re unlikely to get too much Vitamin D from food and sun, but it&#8217;s important to be careful when taking supplements. <\/span><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"What_Does_Vitamin_D_Do\"><\/span><strong>What Does Vitamin D Do?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Vitamin D is one of the most important nutrients for a <\/span><a href=\"https:\/\/ods.od.nih.gov\/factsheets\/VitaminD-HealthProfessional\/\"><span style=\"font-weight: 400;\">healthy body<\/span><\/a><span style=\"font-weight: 400;\"> and mind, as it performs a range of functions (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC3356951\/\"><span style=\"font-weight: 400;\">11<\/span><\/a><span style=\"font-weight: 400;\">): <\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">It supports strong bones and teeth by helping the body absorb calcium;\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">It helps regulate blood pressure and cholesterol levels;\u00a0\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">It supports the immune system;\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">It helps regulate hormones;\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">It is involved in cell growth processes;\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">It plays a role in glucose metabolism;\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">It also plays an important role in maintaining muscle function. <\/span><\/li>\n<\/ul>\n<p><strong>Reasons why BetterMe is a safe bet: a wide range of calorie-blasting workouts, finger-licking recipes, 24\/7 support, challenges that\u2019ll keep you on your best game, and that just scratches the surface! <a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2196&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=The_Best_Vitamin_D_Foods\">Start using our app<\/a> and watch the magic happen.<\/strong><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2196&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=The_Best_Vitamin_D_Foods\"><img decoding=\"async\" class=\"aligncenter wp-image-47235 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/06\/Frame-207680-1024x576.png\" alt=\"vitamin d foods for vegetarians\" width=\"770\" height=\"433\" srcset=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/06\/Frame-207680.png 1024w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/06\/Frame-207680-300x169.png 300w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/06\/Frame-207680.png 768w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/06\/Frame-207680-1637x920.png 1637w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/06\/Frame-207680.png 1729w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<h2><span class=\"ez-toc-section\" id=\"The_Bottom_Line\"><\/span><strong>The Bottom Line<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">In summary, Vitamin D is essential for our overall health and well-being. For vegetarians, making small changes to your diet such as eating foods rich in Vitamin D or taking a supplement can help ensure that you\u2019re getting enough of the nutrient.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">If you\u2019re unsure of your Vitamin D intake, consult with your doctor or nutritionist to make sure you\u2019re getting enough.<\/span><\/p>\n<a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2196&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=The_Best_Vitamin_D_Foods\" target=\"_blank\"><video autoplay=\"autoplay\" loop=\"loop\" muted=\"muted\" playsinline=\"playsinline\" width=\"777\"><source src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/06\/ezgif.com-gif-to-mp4-2.mp4\" type=\"video\/mp4\" \/><\/video><\/a>\n","protected":false},"excerpt":{"rendered":"<p>When we think of Vitamin D, we automatically think of sunshine, and although that\u2019s technically true (since our bodies produce Vitamin D when exposed to sunlight), it\u2019s also true that many of us don\u2019t get enough of the \u201csunshine vitamin.\u201d Our bodies need Vitamin D to help with the absorption of calcium and phosphorus, which [&hellip;]<\/p>\n","protected":false},"author":1,"featured_media":50466,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[68],"tags":[],"coauthors":[117,87],"class_list":["post-50465","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-vegetarian-diet"],"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO Premium plugin v20.2.1 (Yoast SEO v25.4) - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>The Best Vitamin D Foods For Vegetarians, According To A Nutritionist - BetterMe<\/title>\n<meta name=\"description\" content=\"These \u2605 VITAMIN D FOODS AND TIPS CAN HELP VEGETARIANS \u27a4 maintain their Vitamin D levels. Learn why Vitamin D is important, how to get enough of it without eating animal products, and how to identify signs of deficiency or excess.\" \/>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/betterme.world\/articles\/vitamin-d-foods-for-vegetarians\/\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"The Best Vitamin D Foods For Vegetarians, According To A Nutritionist\" \/>\n<meta property=\"og:description\" content=\"These \u2605 VITAMIN D FOODS AND TIPS CAN HELP VEGETARIANS \u27a4 maintain their Vitamin D levels. Learn why Vitamin D is important, how to get enough of it without eating animal products, and how to identify signs of deficiency or excess.\" \/>\n<meta property=\"og:url\" content=\"https:\/\/betterme.world\/articles\/vitamin-d-foods-for-vegetarians\/\" \/>\n<meta property=\"og:site_name\" content=\"BetterMe Blog\" \/>\n<meta property=\"article:publisher\" content=\"https:\/\/www.facebook.com\/betterme.health.coaching\" \/>\n<meta property=\"article:author\" content=\"#\" \/>\n<meta property=\"article:modified_time\" content=\"2024-12-16T08:35:01+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/betterme.world\/articles\/wp-content\/uploads\/2023\/04\/shutterstock_1698497425.jpg\" \/>\n\t<meta property=\"og:image:width\" content=\"1000\" \/>\n\t<meta property=\"og:image:height\" content=\"602\" \/>\n\t<meta property=\"og:image:type\" content=\"image\/jpeg\" \/>\n<meta name=\"author\" content=\"ZindzyGracia, Kristen Fleming, RD\" \/>\n<meta name=\"twitter:card\" content=\"summary_large_image\" \/>\n<meta name=\"twitter:creator\" content=\"@betterme\" \/>\n<meta name=\"twitter:site\" content=\"@betterme\" \/>\n<meta name=\"twitter:label1\" content=\"Written by\" \/>\n\t<meta name=\"twitter:data1\" content=\"ZindzyGracia, Kristen Fleming, RD\" \/>\n\t<meta name=\"twitter:label2\" content=\"Est. reading time\" \/>\n\t<meta name=\"twitter:data2\" content=\"9 minutes\" \/>\n<script type=\"application\/ld+json\" class=\"yoast-schema-graph\">{\"@context\":\"https:\/\/schema.org\",\"@graph\":[{\"@type\":\"Article\",\"@id\":\"https:\/\/betterme.world\/articles\/vitamin-d-foods-for-vegetarians\/#article\",\"isPartOf\":{\"@id\":\"https:\/\/betterme.world\/articles\/vitamin-d-foods-for-vegetarians\/\"},\"author\":{\"name\":\"BetterMe\",\"@id\":\"https:\/\/betterme.world\/articles\/#\/schema\/person\/304f67ff245e9df71e0c97b98796925d\"},\"headline\":\"The Best Vitamin D Foods For Vegetarians, According To A Nutritionist\",\"dateModified\":\"2024-12-16T08:35:01+00:00\",\"mainEntityOfPage\":{\"@id\":\"https:\/\/betterme.world\/articles\/vitamin-d-foods-for-vegetarians\/\"},\"wordCount\":1755,\"publisher\":{\"@id\":\"https:\/\/betterme.world\/articles\/#organization\"},\"image\":{\"@id\":\"https:\/\/betterme.world\/articles\/vitamin-d-foods-for-vegetarians\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/04\/shutterstock_1698497425.jpg\",\"articleSection\":[\"Vegetarian\"],\"inLanguage\":\"en-US\",\"articleBody\":\"<span style=\\\"font-weight: 400;\\\">When we think of Vitamin D, we automatically think of sunshine, and although that\u2019s technically true (since our bodies produce Vitamin D when exposed to sunlight), it\u2019s also true that many of us don\u2019t get enough of the \u201csunshine vitamin.\u201d <\/span><span style=\\\"font-weight: 400;\\\">Our bodies need Vitamin D to help with the absorption of calcium and phosphorus, which are essential for healthy bones. In fact, a Vitamin D deficiency can lead to rickets in children and osteomalacia in adults (<\/span><a href=\\\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC3356951\/\\\"><span style=\\\"font-weight: 400;\\\">11<\/span><\/a><span style=\\\"font-weight: 400;\\\">).\u00a0<\/span><span style=\\\"font-weight: 400;\\\">But here\u2019s the catch: if you\u2019re a vegetarian or vegan, it becomes even harder to get enough Vitamin D. That\u2019s because the richest sources of Vitamin D are fatty fish, such as salmon and mackerel, and eggs. So what can you do?<\/span>\\r\\n\\r\\n\\r\\n\\r\\n<span style=\\\"font-weight: 400;\\\">For starters, knowing the best Vitamin D <a href=\\\"https:\/\/betterme.world\/articles\/vegetarian-green-bean-recipes\/\\\">foods<\/a> for vegetarians is a great way to ensure you get enough of the nutrient. Here\u2019s what I recommend:\u00a0<\/span>\\r\\n<h2 style=\\\"text-align: center;\\\"><strong>What Foods Are High In Vitamin D?<\/strong><\/h2>\\r\\n<span style=\\\"font-weight: 400;\\\">The foods that are highest in Vitamin D include some types of fish (especially salmon and tuna), cheese, egg yolks, and mushrooms. Unfortunately for vegetarians, many of these options are off-limits. So, how can you get enough Vitamin D if you don't eat animal products?<\/span>\\r\\n\\r\\n<span style=\\\"font-weight: 400;\\\">The good news is that there are plenty of plant-based <a href=\\\"https:\/\/betterme.world\/articles\/asparagus-recipes-vegetarian\/\\\">foods<\/a> you can include in your diet to get the Vitamin D you need. These include:<\/span>\\r\\n<h3><strong>Fortified Plant Milks<\/strong><\/h3>\\r\\n<span style=\\\"font-weight: 400;\\\">Most plant milks, such as soy a ...\"},{\"@type\":\"WebPage\",\"@id\":\"https:\/\/betterme.world\/articles\/vitamin-d-foods-for-vegetarians\/\",\"url\":\"https:\/\/betterme.world\/articles\/vitamin-d-foods-for-vegetarians\/\",\"name\":\"The Best Vitamin D Foods For Vegetarians, According To A Nutritionist - BetterMe\",\"isPartOf\":{\"@id\":\"https:\/\/betterme.world\/articles\/#website\"},\"primaryImageOfPage\":{\"@id\":\"https:\/\/betterme.world\/articles\/vitamin-d-foods-for-vegetarians\/#primaryimage\"},\"image\":{\"@id\":\"https:\/\/betterme.world\/articles\/vitamin-d-foods-for-vegetarians\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/04\/shutterstock_1698497425.jpg\",\"dateModified\":\"2024-12-16T08:35:01+00:00\",\"description\":\"These \u2605 VITAMIN D FOODS AND TIPS CAN HELP VEGETARIANS \u27a4 maintain their Vitamin D levels. Learn why Vitamin D is important, how to get enough of it without eating animal products, and how to identify signs of deficiency or excess.\",\"breadcrumb\":{\"@id\":\"https:\/\/betterme.world\/articles\/vitamin-d-foods-for-vegetarians\/#breadcrumb\"},\"inLanguage\":\"en-US\",\"potentialAction\":[{\"@type\":\"ReadAction\",\"target\":[\"https:\/\/betterme.world\/articles\/vitamin-d-foods-for-vegetarians\/\"]}]},{\"@type\":\"ImageObject\",\"inLanguage\":\"en-US\",\"@id\":\"https:\/\/betterme.world\/articles\/vitamin-d-foods-for-vegetarians\/#primaryimage\",\"url\":\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/04\/shutterstock_1698497425.jpg\",\"contentUrl\":\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/04\/shutterstock_1698497425.jpg\",\"width\":1000,\"height\":602},{\"@type\":\"BreadcrumbList\",\"@id\":\"https:\/\/betterme.world\/articles\/vitamin-d-foods-for-vegetarians\/#breadcrumb\",\"itemListElement\":[{\"@type\":\"ListItem\",\"position\":1,\"name\":\"Blog\",\"item\":\"https:\/\/betterme.world\/articles\/\"},{\"@type\":\"ListItem\",\"position\":2,\"name\":\"Diets\",\"item\":\"https:\/\/betterme.world\/articles\/diets\/\"},{\"@type\":\"ListItem\",\"position\":3,\"name\":\"Vegetarian\",\"item\":\"https:\/\/betterme.world\/articles\/diets\/vegetarian-diet\/\"},{\"@type\":\"ListItem\",\"position\":4,\"name\":\"The Best Vitamin D Foods For Vegetarians, According To A Nutritionist\"}]},{\"@type\":\"WebSite\",\"@id\":\"https:\/\/betterme.world\/articles\/#website\",\"url\":\"https:\/\/betterme.world\/articles\/\",\"name\":\"BetterMe Blog\",\"description\":\"Health &amp; Fitness\",\"publisher\":{\"@id\":\"https:\/\/betterme.world\/articles\/#organization\"},\"potentialAction\":[{\"@type\":\"SearchAction\",\"target\":{\"@type\":\"EntryPoint\",\"urlTemplate\":\"https:\/\/betterme.world\/articles\/?s={search_term_string}\"},\"query-input\":{\"@type\":\"PropertyValueSpecification\",\"valueRequired\":true,\"valueName\":\"search_term_string\"}}],\"inLanguage\":\"en-US\"},{\"@type\":\"Organization\",\"@id\":\"https:\/\/betterme.world\/articles\/#organization\",\"name\":\"BetterMe\",\"alternateName\":\"Betterme Limited\",\"url\":\"https:\/\/betterme.world\/articles\/\",\"logo\":{\"@type\":\"ImageObject\",\"inLanguage\":\"en-US\",\"@id\":\"https:\/\/betterme.world\/articles\/#\/schema\/logo\/image\/\",\"url\":\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/07\/BetterMe.png\",\"contentUrl\":\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/07\/BetterMe.png\",\"width\":512,\"height\":512,\"caption\":\"BetterMe\"},\"image\":{\"@id\":\"https:\/\/betterme.world\/articles\/#\/schema\/logo\/image\/\"},\"sameAs\":[\"https:\/\/www.facebook.com\/betterme.health.coaching\",\"https:\/\/x.com\/betterme\",\"https:\/\/www.instagram.com\/betterme\/\",\"https:\/\/www.linkedin.com\/company\/betterme-apps\",\"https:\/\/www.pinterest.com\/bettermetips\/\",\"https:\/\/www.youtube.com\/channel\/UC0svgcjc3jSgcryqo83spPQ\",\"https:\/\/www.tiktok.com\/@betterme.health.coaching\",\"https:\/\/apps.apple.com\/app\/betterme-health-coaching\/id1264546236\",\"https:\/\/play.google.com\/store\/apps\/details?id=com.gen.workoutme&amp;amp;amp;amp;hl=en_US&amp;amp;amp;amp;gl=US\",\"https:\/\/www.wikidata.org\/wiki\/Q114895798\"]},{\"@type\":\"Person\",\"@id\":\"https:\/\/betterme.world\/articles\/#\/schema\/person\/304f67ff245e9df71e0c97b98796925d\",\"name\":\"BetterMe\",\"image\":{\"@type\":\"ImageObject\",\"inLanguage\":\"en-US\",\"@id\":\"https:\/\/betterme.world\/articles\/#\/schema\/person\/image\/f8c457bbfb019eee5091c2120aabff05\",\"url\":\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/11\/Frame-6-150x150.png\",\"contentUrl\":\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/11\/Frame-6-150x150.png\",\"caption\":\"BetterMe\"},\"sameAs\":[\"#\"],\"url\":\"https:\/\/betterme.world\/articles\/author\/bttrm-admin\/\"}]}<\/script>\n<!-- \/ Yoast SEO Premium plugin. -->","yoast_head_json":{"title":"The Best Vitamin D Foods For Vegetarians, According To A Nutritionist - BetterMe","description":"These \u2605 VITAMIN D FOODS AND TIPS CAN HELP VEGETARIANS \u27a4 maintain their Vitamin D levels. Learn why Vitamin D is important, how to get enough of it without eating animal products, and how to identify signs of deficiency or excess.","robots":{"index":"index","follow":"follow","max-snippet":"max-snippet:-1","max-image-preview":"max-image-preview:large","max-video-preview":"max-video-preview:-1"},"canonical":"https:\/\/betterme.world\/articles\/vitamin-d-foods-for-vegetarians\/","og_locale":"en_US","og_type":"article","og_title":"The Best Vitamin D Foods For Vegetarians, According To A Nutritionist","og_description":"These \u2605 VITAMIN D FOODS AND TIPS CAN HELP VEGETARIANS \u27a4 maintain their Vitamin D levels. Learn why Vitamin D is important, how to get enough of it without eating animal products, and how to identify signs of deficiency or excess.","og_url":"https:\/\/betterme.world\/articles\/vitamin-d-foods-for-vegetarians\/","og_site_name":"BetterMe Blog","article_publisher":"https:\/\/www.facebook.com\/betterme.health.coaching","article_author":"#","article_modified_time":"2024-12-16T08:35:01+00:00","og_image":[{"width":1000,"height":602,"url":"https:\/\/betterme.world\/articles\/wp-content\/uploads\/2023\/04\/shutterstock_1698497425.jpg","type":"image\/jpeg"}],"author":"ZindzyGracia, Kristen Fleming, RD","twitter_card":"summary_large_image","twitter_creator":"@betterme","twitter_site":"@betterme","twitter_misc":{"Written by":"ZindzyGracia, Kristen Fleming, RD","Est. reading time":"9 minutes"},"schema":{"@context":"https:\/\/schema.org","@graph":[{"@type":"Article","@id":"https:\/\/betterme.world\/articles\/vitamin-d-foods-for-vegetarians\/#article","isPartOf":{"@id":"https:\/\/betterme.world\/articles\/vitamin-d-foods-for-vegetarians\/"},"author":{"name":"BetterMe","@id":"https:\/\/betterme.world\/articles\/#\/schema\/person\/304f67ff245e9df71e0c97b98796925d"},"headline":"The Best Vitamin D Foods For Vegetarians, According To A Nutritionist","dateModified":"2024-12-16T08:35:01+00:00","mainEntityOfPage":{"@id":"https:\/\/betterme.world\/articles\/vitamin-d-foods-for-vegetarians\/"},"wordCount":1755,"publisher":{"@id":"https:\/\/betterme.world\/articles\/#organization"},"image":{"@id":"https:\/\/betterme.world\/articles\/vitamin-d-foods-for-vegetarians\/#primaryimage"},"thumbnailUrl":"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/04\/shutterstock_1698497425.jpg","articleSection":["Vegetarian"],"inLanguage":"en-US","articleBody":"<span style=\"font-weight: 400;\">When we think of Vitamin D, we automatically think of sunshine, and although that\u2019s technically true (since our bodies produce Vitamin D when exposed to sunlight), it\u2019s also true that many of us don\u2019t get enough of the \u201csunshine vitamin.\u201d <\/span><span style=\"font-weight: 400;\">Our bodies need Vitamin D to help with the absorption of calcium and phosphorus, which are essential for healthy bones. In fact, a Vitamin D deficiency can lead to rickets in children and osteomalacia in adults (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC3356951\/\"><span style=\"font-weight: 400;\">11<\/span><\/a><span style=\"font-weight: 400;\">).\u00a0<\/span><span style=\"font-weight: 400;\">But here\u2019s the catch: if you\u2019re a vegetarian or vegan, it becomes even harder to get enough Vitamin D. That\u2019s because the richest sources of Vitamin D are fatty fish, such as salmon and mackerel, and eggs. So what can you do?<\/span>\r\n\r\n\r\n\r\n<span style=\"font-weight: 400;\">For starters, knowing the best Vitamin D <a href=\"https:\/\/betterme.world\/articles\/vegetarian-green-bean-recipes\/\">foods<\/a> for vegetarians is a great way to ensure you get enough of the nutrient. Here\u2019s what I recommend:\u00a0<\/span>\r\n<h2 style=\"text-align: center;\"><strong>What Foods Are High In Vitamin D?<\/strong><\/h2>\r\n<span style=\"font-weight: 400;\">The foods that are highest in Vitamin D include some types of fish (especially salmon and tuna), cheese, egg yolks, and mushrooms. Unfortunately for vegetarians, many of these options are off-limits. So, how can you get enough Vitamin D if you don't eat animal products?<\/span>\r\n\r\n<span style=\"font-weight: 400;\">The good news is that there are plenty of plant-based <a href=\"https:\/\/betterme.world\/articles\/asparagus-recipes-vegetarian\/\">foods<\/a> you can include in your diet to get the Vitamin D you need. These include:<\/span>\r\n<h3><strong>Fortified Plant Milks<\/strong><\/h3>\r\n<span style=\"font-weight: 400;\">Most plant milks, such as soy a ..."},{"@type":"WebPage","@id":"https:\/\/betterme.world\/articles\/vitamin-d-foods-for-vegetarians\/","url":"https:\/\/betterme.world\/articles\/vitamin-d-foods-for-vegetarians\/","name":"The Best Vitamin D Foods For Vegetarians, According To A Nutritionist - BetterMe","isPartOf":{"@id":"https:\/\/betterme.world\/articles\/#website"},"primaryImageOfPage":{"@id":"https:\/\/betterme.world\/articles\/vitamin-d-foods-for-vegetarians\/#primaryimage"},"image":{"@id":"https:\/\/betterme.world\/articles\/vitamin-d-foods-for-vegetarians\/#primaryimage"},"thumbnailUrl":"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/04\/shutterstock_1698497425.jpg","dateModified":"2024-12-16T08:35:01+00:00","description":"These \u2605 VITAMIN D FOODS AND TIPS CAN HELP VEGETARIANS \u27a4 maintain their Vitamin D levels. Learn why Vitamin D is important, how to get enough of it without eating animal products, and how to identify signs of deficiency or excess.","breadcrumb":{"@id":"https:\/\/betterme.world\/articles\/vitamin-d-foods-for-vegetarians\/#breadcrumb"},"inLanguage":"en-US","potentialAction":[{"@type":"ReadAction","target":["https:\/\/betterme.world\/articles\/vitamin-d-foods-for-vegetarians\/"]}]},{"@type":"ImageObject","inLanguage":"en-US","@id":"https:\/\/betterme.world\/articles\/vitamin-d-foods-for-vegetarians\/#primaryimage","url":"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/04\/shutterstock_1698497425.jpg","contentUrl":"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/04\/shutterstock_1698497425.jpg","width":1000,"height":602},{"@type":"BreadcrumbList","@id":"https:\/\/betterme.world\/articles\/vitamin-d-foods-for-vegetarians\/#breadcrumb","itemListElement":[{"@type":"ListItem","position":1,"name":"Blog","item":"https:\/\/betterme.world\/articles\/"},{"@type":"ListItem","position":2,"name":"Diets","item":"https:\/\/betterme.world\/articles\/diets\/"},{"@type":"ListItem","position":3,"name":"Vegetarian","item":"https:\/\/betterme.world\/articles\/diets\/vegetarian-diet\/"},{"@type":"ListItem","position":4,"name":"The Best Vitamin D Foods For Vegetarians, According To A Nutritionist"}]},{"@type":"WebSite","@id":"https:\/\/betterme.world\/articles\/#website","url":"https:\/\/betterme.world\/articles\/","name":"BetterMe Blog","description":"Health &amp; Fitness","publisher":{"@id":"https:\/\/betterme.world\/articles\/#organization"},"potentialAction":[{"@type":"SearchAction","target":{"@type":"EntryPoint","urlTemplate":"https:\/\/betterme.world\/articles\/?s={search_term_string}"},"query-input":{"@type":"PropertyValueSpecification","valueRequired":true,"valueName":"search_term_string"}}],"inLanguage":"en-US"},{"@type":"Organization","@id":"https:\/\/betterme.world\/articles\/#organization","name":"BetterMe","alternateName":"Betterme Limited","url":"https:\/\/betterme.world\/articles\/","logo":{"@type":"ImageObject","inLanguage":"en-US","@id":"https:\/\/betterme.world\/articles\/#\/schema\/logo\/image\/","url":"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/07\/BetterMe.png","contentUrl":"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/07\/BetterMe.png","width":512,"height":512,"caption":"BetterMe"},"image":{"@id":"https:\/\/betterme.world\/articles\/#\/schema\/logo\/image\/"},"sameAs":["https:\/\/www.facebook.com\/betterme.health.coaching","https:\/\/x.com\/betterme","https:\/\/www.instagram.com\/betterme\/","https:\/\/www.linkedin.com\/company\/betterme-apps","https:\/\/www.pinterest.com\/bettermetips\/","https:\/\/www.youtube.com\/channel\/UC0svgcjc3jSgcryqo83spPQ","https:\/\/www.tiktok.com\/@betterme.health.coaching","https:\/\/apps.apple.com\/app\/betterme-health-coaching\/id1264546236","https:\/\/play.google.com\/store\/apps\/details?id=com.gen.workoutme&amp;amp;amp;amp;hl=en_US&amp;amp;amp;amp;gl=US","https:\/\/www.wikidata.org\/wiki\/Q114895798"]},{"@type":"Person","@id":"https:\/\/betterme.world\/articles\/#\/schema\/person\/304f67ff245e9df71e0c97b98796925d","name":"BetterMe","image":{"@type":"ImageObject","inLanguage":"en-US","@id":"https:\/\/betterme.world\/articles\/#\/schema\/person\/image\/f8c457bbfb019eee5091c2120aabff05","url":"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/11\/Frame-6-150x150.png","contentUrl":"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/11\/Frame-6-150x150.png","caption":"BetterMe"},"sameAs":["#"],"url":"https:\/\/betterme.world\/articles\/author\/bttrm-admin\/"}]}},"_links":{"self":[{"href":"https:\/\/betterme.world\/articles\/wp-json\/wp\/v2\/posts\/50465","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/betterme.world\/articles\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/betterme.world\/articles\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/betterme.world\/articles\/wp-json\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/betterme.world\/articles\/wp-json\/wp\/v2\/comments?post=50465"}],"version-history":[{"count":0,"href":"https:\/\/betterme.world\/articles\/wp-json\/wp\/v2\/posts\/50465\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/betterme.world\/articles\/wp-json\/wp\/v2\/media\/50466"}],"wp:attachment":[{"href":"https:\/\/betterme.world\/articles\/wp-json\/wp\/v2\/media?parent=50465"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/betterme.world\/articles\/wp-json\/wp\/v2\/categories?post=50465"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/betterme.world\/articles\/wp-json\/wp\/v2\/tags?post=50465"},{"taxonomy":"author","embeddable":true,"href":"https:\/\/betterme.world\/articles\/wp-json\/wp\/v2\/coauthors?post=50465"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}