I have opted for veganism. I will not be having dairy products. What are the other alternatives for a good source of vit D and other nutrients?
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Hello Rs, there are other vitamin D rich sources such as Fatty fish, like tuna, mackerel, and salmon Foods fortified with vitamin D, orange juice, soy milk, and cereals Beef liver Cheese Egg yolks To get vitamin D from food, fish is a good option and sunlight.
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Vegan diet should include millets (bajra, ragi, jowar), dalia, suji, oats, soyabean, nutrella, tofu, soya milk, rajmah, chola, chana, besan, sattu, moth, matar, cereal pulse combinations like rice/dalia khichidi/ atta-besan/soya roti, shiitake mushrooms, all types of fruits & vegetables (seasonal), nuts, oilseeds to get all nutrients. Sunlight exposure for 20 mins between 10-2 pm helps get vitamin D.
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Take bajara, ragi,pulses, soyabean, paneer, tofu etc. And direct sun exposure of 20 minutes.
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