Dietary modification tips for vegetarians deficient in Vitamin D breathing with modern lifestyle

Diet therapy is the vein of maintaining a healthy life.  Individuals spend a good time consuming sufficient amounts of food containing vitamins, minerals, calories and electrolytes. Some essential vitamins play a vital role in preventing life threatening diseases. Among them, Vitamin D, also known as the sunshine vitamin, is essential to stay healthy.

Vitamin D is responsible for human health, increased immunity, and mood regulation. If it is deficit in the body, it may lead to several health issues.  It is well observed that vitamin D deficiency is progressively raising concern among the world populace.   In the digital age, people are more addicted to electronic gadgets and spend less time in the natural environment. Due to poor lifestyle and decreased exposure to sunlight and working in strange conditions may lead to vitamin D deficiency. People may show range symptoms when they face vitamin D deficiency such as muscle cramps and spasms, numbness and tingling, fatigue, abnormal heart rhythm, seizures, dry skin, hair loss, confusion and memory loss. To revive their health from vitamin D deficiency, dietary adjustments and potentially supplements are recommended. Especially vegetarians are most affected and have less options for food rich in Vitamin D. Generally, vitamin D can be obtained from fortified plant-based milks (soy, almond, oat), fortified cereals, orange juice, and mushrooms. Vegetarians can also consume tofu, cheese in sufficient amounts to make up vitamin D. Sunlight exposure can help increase vitamin D levels.

Vegetarians can include a range of delicious meals in their diet to make up for vitamin D deficiency. Fruits can be taken in preparing rich salad or juices. Orange juice is often fortified with vitamin D and calcium and a great choice for vegetarians as a morning drink.

Zucchini Noodles with Creamy Mushroom-Parmesan Sauce is a yummy option to obtain Vitamin D. It contains high fiber, protein and low in sugar and calories. Vegan Mushroom Pie topped with thin slices of potato and flavored with red wine is a yummy recipe for vegetarians to maintain Vitamin D in their body. Individuals lacking in Vitamin D may select Wild Mushroom Loaf in their dinner to increase vitamin D level.  Garlic Butter Mushroom Scallops can be consumed as a starter. Brussels sprouts and mushrooms are a better choice for vegetarians who are deficient in vitamin D.

Combo of Yogurt, Blueberries, and Cashews is a good source of vitamin D at breakfast. Vegetarians can choose Crispy Tofu Steaks with Broccoli Rabe and Romesco in their diet to increase vitamin D in the body. Tofu scramble is delicious food for people who lack Vitamin D. Spinach soup is wonderful source of calcium, vitamin D that boost  bone health

Paneer is rich in Vitamin D as a dairy product, it contains Vitamin D naturally, and essential nutrients like calcium, phosphorus, and protein to make the human body healthy and active.

Health appraisal:

In modern lifestyle, individuals may suffer from Vitamin D deficiency which is responsible for several essential functions in the body such as boosting the immune system and improving calcium absorption to maintain bone health. Dietary modifications for vegetarians are important to strengthen muscles and other important physiological functions of the body.