Vitamin D is a fat-soluble vitamin and hormone that helps the body metabolize calcium, affecting bone growth and other body processes. A deficiency can cause muscle and bone problems, including muscular weakness and pain, rickets, osteomalacia and osteoporosis. Maintaining an adequate level of vitamin D may lower the risk of other diseases. Sunshine provides a source of vitamin D, as do liver and certain types of fish. Supplements are also available. Several foods can supply vitamin D to vegetarians.
Milk
All U.S. milk is fortified with vitamin D, explains MedlinePlus, a website maintained by the National Institutes of Health. Dairy products made from milk such as cheese, yogurt, cream and butter may also contain the vitamin. Soy milk and margarine are often fortified with vitamin D as well.
Eggs
Eggs contain vitamin D. The yolk must be eaten to obtain the nutrient. Some alternative egg products also contain the vitamin. The label of an egg substitute should be checked to determine if a serving of the product contains at least 10 percent of the U.S. Recommended Daily Allowance of vitamin D.
Mushrooms
Mushrooms naturally contain a small amount of vitamin D. Mushrooms that contain a larger amount of vitamin D can be created through exposure to ultraviolet light, but they are not widely available for sale as of 2010, according to the National Institutes of Health Office of Dietary Supplements.
Orange Juice
Some premium orange juice products are fortified with vitamin D. They often contain calcium as well. Foods and beverages containing vitamin D, such as fortified orange juice, should be consumed with some fat in order for the vitamin to be absorbed.
Breakfast Cereal
Many breakfast cereals are fortified with vitamin D, but the amount of the vitamin can vary widely. The label indicates the percentage of the U.S. Recommended Daily Allowance that is provided per serving. Other breakfast foods, such as oatmeal, are sometimes fortified with the vitamin.
Considerations
Vegetarians must plan their diets carefully to ensure adequate intake of vitamin D and other nutrients. Maintaining an adequate diet is an increased challenge for vegans who avoid milk products and eggs. Supplementation or increased sun exposure is often recommended. Vegetarians and vegans should consult a physician for nutritional guidance and health monitoring.
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