Vitamin D Fruits And Vegetables List For Vegetarians
Vitamin D is an essential nutrient that helps our bodies absorb calcium, which is crucial for maintaining strong bones and teeth. It also plays a role in supporting our immune system and regulating our mood. While sunlight is the most common source of vitamin D, it can also be found in certain foods, including fruits and vegetables. For vegetarians, it is important to include these vitamin D-rich fruits and vegetables in their diet to ensure they are getting enough of this important nutrient.
1. Mushrooms
Mushrooms are a great source of vitamin D for vegetarians. While most mushrooms have some vitamin D, shiitake mushrooms are the best option as they have been shown to contain the highest levels of this nutrient. Just one cup of cooked shiitake mushrooms can provide up to 100% of your daily vitamin D needs.
2. Spinach
Spinach may be known for its iron content, but it is also a good source of vitamin D. One cup of cooked spinach can provide up to 25% of your daily vitamin D needs.
3. Kale
Kale is another leafy green vegetable that is high in vitamin D. One cup of cooked kale can provide up to 10% of your daily vitamin D needs.
4. Broccoli
Broccoli is a vegetable that is packed with nutrients, including vitamin D. One cup of cooked broccoli can provide up to 6% of your daily vitamin D needs.
5. Avocado
Avocado is a fruit that is high in healthy fats and also contains vitamin D. One medium avocado can provide up to 10% of your daily vitamin D needs.
6. Oranges
Oranges are a citrus fruit that are known for their vitamin C content, but they also contain vitamin D. One medium orange can provide up to 2% of your daily vitamin D needs.
7. Strawberries
Strawberries are a sweet and delicious fruit that are also high in vitamin D. One cup of sliced strawberries can provide up to 2% of your daily vitamin D needs.
8. Pineapple
Pineapple is a tropical fruit that is high in vitamin C and also contains vitamin D. One cup of sliced pineapple can provide up to 2% of your daily vitamin D needs.
9. Papaya
Papaya is a juicy and flavorful fruit that is also a good source of vitamin D. One medium papaya can provide up to 2% of your daily vitamin D needs.
10. Mango
Mango is a tropical fruit that is high in vitamin C and also contains vitamin D. One medium mango can provide up to 2% of your daily vitamin D needs.
By incorporating these vitamin D-rich fruits and vegetables into your daily diet, you can ensure that you are getting enough of this important nutrient. Remember to also spend time in the sun and consider taking a vitamin D supplement if you are not able to get enough from food alone.