Mushrooms
Mushrooms are unique among plant-based foods for their ability to synthesize vitamin D when exposed to UV light, producing vitamin D2. This feature makes them a valuable dietary option for vegetarians and vegans seeking to increase their vitamin D intake. While vitamin D2 may not be as effective as the D3 found in animal products, it still contributes to raising blood vitamin D levels.
Certain wild mushrooms, such as morels, are particularly high in vitamin D2 thanks to natural sunlight exposure. Additionally, commercially grown mushrooms treated with UV light can provide even more elevated amounts of vitamin D, making them a potent source of this nutrient for those following a plant-based diet.
Cereal and Oatmeal
Breakfast cereals and oatmeal, often fortified with vitamin D, provide another avenue for increasing intake, with some products offering up to 18% of the DV per cup. This fortification makes them an easy and accessible option for enhancing dietary vitamin D, especially in a meal that is traditionally consumed daily.
Not all cereals and oatmeal products are fortified, so it’s wise to read nutrition labels carefully. These fortified options can complement a diet already rich in natural sources of vitamin D, ensuring a well-rounded approach to meeting daily needs.
