Vitamin D is a fat-soluble vitamin that promotes calcium absorption, cell growth, bone growth and healthy function of the immune system and neuromuscular system. Vitamin D production is triggered through skin exposure to the sun's ultraviolet, or UV rays. The Food and Nutrition Board has established recommended dietary allowances of vitamin D that are based on minimum levels of sun exposure and dependent on factors such as age and gender. For example, the RDA of vitamin D for both males and females who are aged between 1 and 70 years is 600 international units. Meat and fish are rich sources of vitamin D. There are few non-fortified, vegetarian sources of this essential vitamin.
Soy Products
Fortified soy products, such as tofu and soy milk, are important vegetarian sources of vitamin D. For example, one serving of tofu, which is equal to approximately 1/5 of a pack, contains at least 120 IU of vitamin D. An 8-ounce serving of fortified soy milk provides approximately 100 IU of vitamin D. Fortified soy yogurt and soy margarine are also excellent choices for vegetarians who wish to increase their vitamin D intake without excessive sun exposure.
Mushrooms
Mushrooms synthesize vitamin D through exposure to ultraviolet light. For example, one 100-gram serving of white button mushrooms provides 7 IU of vitamin D, while cooked shiitake mushrooms provide 26 IU of vitamin D in each 100-gram serving. Mushrooms that are fortified with UV-B light that mimics the sun's rays may provide at least 100 percent recommended intake of vitamin D-2 in each 3-ounce serving, according to USDA public affairs specialist Marcia Wood.
Dairy Produce
Unfortified dairy produce provides little vitamin D. Vegetarians who wish to increase their vitamin D intake should read food labels carefully and choose fortified dairy produce, such as fortified milk and yogurt. In the United States, all milk is fortified with vitamin D. According to USDA National Nutrient Data Base, 8 ounces of fortified cow's milk provides 100 IU of vitamin D, while 4 ounces of fortified canned and evaporated milk provides 102 IU of vitamin D. Half a cup of fortified yogurt provides 40 IU of vitamin D.
Eggs
Eggs provide small amounts of vitamin D in their yolks. Although egg whites contain significant amounts of protein, they do not contain any vitamin D. According to the United States Department of Agriculture, or USDA, one large egg provides 41 IU of vitamin D, which is equivalent to approximately 10 percent of the recommended daily intake for adults, and for children who are age 4 and older.
References
- Vegan Health: Bones, Vitamin D and Calcium
- Office of Dietary Supplements: Vitamin D
- Harvard School of Public Health; Ask the Expert: Vitamin D and Chronic Disease; Dr. Edward Giovannuci
- New York State Department of Health: Vitamin D and Healthy Bones
- United States Department of Agriculture: Vitamin D-Rich Mushrooms: A Research Success
- Mushrooms Canada: Mushrooms and Vitamin D
- Medline Plus: Vitamin D
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