Vegetarian Foods High in Vitamin D

Vitamin D is an important part of any person's diet, but very few vegetarian foods naturally contain this nutrient. And while proper daily exposure to the sun—five to 15 minutes with exposed face, hands and arms—can provide the necessary vitamin D one needs, such exposure is not always possible. Fortunately, many foods for vegans and vegetarians are now being fortified with extra vitamin D to help provide the appropriate daily amount.

Soy Milk, Rice Milk and Orange Juice

• Soy milk, rice milk and orange juice are some breakfast basics—also appropriate at other times—that can provide a significant amount of the vitamin D that a vegetarian needs. Be sure to look for the cartons that specify the product is fortified with vitamin D.

Cereal

• Cereal is another vegetarian-friendly food that can be high in vitamin D. Just leave the sugary kids' cereals aside and go for the vitamin-rich grown-up ones.

Magarine

• Fortified vegetarian margarines are high in vitamin D and can provide up to 7.5 micrograms of the nutrient.

Eggs and Dairy

• While eggs and dairy do not apply to all vegetarian diets, lacto-ovo vegetarians can get some of their daily vitamin D from these sources.

Supplements

• Although vitamin supplements are not technically a food, many vegetarians and vegans who need a dose of vitamin D will get it through them.