It is no secret that the great benefits of vitamin D help the body absorb calcium and maintain adequate concentrations of magnesium and phosphate in the blood.
The “sunshine vitamin” also plays an important role in brain development and mental health, in addition to its importance for the heart muscle and immune system.
Although the sources of this type of vitamin are mostly animal, there are some plant foods rich in it, as in the following list:
mushrooms
Mushrooms have a unique ability to produce vitamin D when exposed to ultraviolet light, according to the “Healthline” medical website.
According to a study published in the Journal of Food and Chemical Toxicology, types of mushrooms (not grown in dark areas) can provide between 154 and 1136 units (3.8 and 28 micrograms) of vitamin D per 3.5 ounces (100 grams ) contains.
Experts advise not to eat wild mushrooms unless the person has experience that allows him to distinguish poisonous species that can cause severe symptoms and be fatal.
Oats
Ready-to-eat oats and cereals are often fortified with vitamin D, with half a cup (120 grams) providing up to about 120 IU (3 micrograms).
Plant milk
Many plant-based milks that contain vitamin D, such as soy, almond, rice, and oat, can contain up to 100 IU (2.5 mcg) of this type of vitamin per 1 cup (240 mL).
Tofu cheese
A 100-gram serving of tofu made by curdling soy milk can contain 100 international units, or 2.5 micrograms, of vitamin D, according to data published by the US Department of Agriculture.
sun rays
According to the US National Institutes of Health, exposing your face, arms, legs or back to sunlight for 5-30 minutes twice a week – without sunscreen – is usually enough to generate optimal vitamin D levels.
