How Vegetarians Can Cope With Vitamin D Deficiencies!
Vitamin D is responsible to absorb calcium from the body which then helps in the formation and repair of bones. This vitamin is not present naturally in many foods, and that is the reason why people consume it through exposure to sunlight. It is found to be in maximum proportions in fish, fish oils, salmons and other such animal foods. This makes it difficult for vegetarians to increase the intake of vitamin D in their bodies.
Decreased vitamin D in a human body can lead to vitamin D deficiencies. Some of these can have severe health effects such as:
- Increased risk of death from cardiovascular diseases
- Asthma in children
Here are some of the plant-based sources which can be a rescue to vitamin D deficiency:
Tofu is a substance which is made from soybean. It is packed with a high amount of this vitamin along with calcium, protein, zinc, omega-3 fatty acids. Tofu contributes in providing around 30% of vitamin D.
Mushrooms are grown by exposing them to sunlight, thus proving it beneficial for the human body as a rich source of vitamin D. They provide resistance to cardiovascular and autoimmune diseases because of its rich components of nutrients like iron, vitamin B complex and vitamin D.
Orange juice is known for its high source of vitamin C content. But nowadays, there are packets of orange juice available which are fortified with vitamin D and thus help in increasing the intake which is necessary for their body.
Though oatmeal is known as a fibre rich food, it is also known as an excellent source. A bowl of oatmeal is helpful in contributing to around 25% of the daily intake. Hence, it is a good option for vegetarians to include oats in their diet, especially during breakfast.
Fortified cereals are known to provide 29% of the daily intake. Hence they act as a good source.
Milk and cheese are the most important dairy products which help in increasing the intake of vitamin D. A glass of milk provides about 19% of the daily consumption of vitamin D.
one of the most efficient and excellent sources of a plant-based source of vitamin D is soy milk. Soy milk is fortified with vitamin D. A glass of soy milk contains about 30% of the daily intake of the vitamin.
Apart from the foods to be consumed for treating vitamin D deficiency, one should never forget to expose the arms and legs in sunlight twice in a week for about half an hour, for sunlight is the most unreliable source.
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