Vitamin D is an important vitamin that is essential for the health of our body. People studying it should wash the same things that naturally provide this vitamin, which is essential for our body’s internal structure. That is why it is important that vegetarians also choose suitable sources of these vitamins.
Now we provide you the list of Top 10 Vitamin D Diet for Vegetarians in Malayalam:
Mushrooms: A healthy food product
Mushrooms are an aromatic and useful food that is also known for its taste. They grow naturally in forests and agricultural areas and come in a variety of varieties, such as button mushrooms, shiitake mushrooms, cremini mushrooms, and Portobello mushrooms, among others.
Information regarding the nutritional value of mushrooms is given in the table below:
- Nutrient content per 100 grams
- Calcium (Calcium) 3 mg
- Potassium (Potassium) 318 mg
- Iron (Iron) 0.5 mg
- Protein (Protein) 3.1 grams
- Vitamin C (Vitamin C) 2.1 mg
- Vitamin D (Vitamin D) 0.2 micrograms
- Chloride (Chloride) 94 mg
- Fiber (Fiber) 2.5 grams
Mushrooms are rich in minerals like calcium, potassium, and iron which are essential for the health of the body. They are also rich in protein which provides support to the body. Mushrooms are also rich in vitamin C and vitamin D, which promote skin health and calcium absorption.
Mushrooms can be used in many different ways, such as sprinkled on salads, added to pastas, soups, and various dishes to reap their benefits.
Egg yolks: a nutritional treasure
Egg yolk is a powerful nutrient found in the heart of the egg. It is the secret to the deliciousness of summer afternoon dishes and its nutritional value is also high.
The nutritional value of egg yolk is presented in the table below with instructions:
- Nutrient content per 100 grams
- Protein (Protein) 13 grams
- Fat (Fat) 28 grams
- Cholesterol 1084 mg
- Calcium (Calcium) 50 mg
- Iron (Iron) 4.9 mg
- Vitamin D (Vitamin D) 37 micrograms
- Vitamin B12 (Vitamin B12) 0.89 micrograms
- Vitamin A (Vitamin A) 149 micrograms
Egg yolks are rich in protein which increases the strength of the body. It is also rich in fat which makes eggs a nutritious food.
Egg yolks are also high in cholesterol, but it is the good cholesterol that is essential for the body’s health.
Egg yolks are rich in minerals and vitamins such as calcium, iron, vitamin D, vitamin B12, and vitamin A that are beneficial for the health of the body.
Even egg yolks are a strong and healthy food product that is part of their essential diet. By including it in your daily diet you can improve your health.
Yogurt: A healthy milk product
Yogurt is a well-known healthy food product made from milk and is high in protein and calcium. It is one of the best food sources for health and has many benefits.
The nutritional value of yogurt is presented in the table below with guidelines:
- Nutrient content per 100 grams
- Protein (Protein) 3.5 grams
- Carbohydrates (Carbohydrates) 4.7 grams
- Fat (Fat) 3.3 grams
- Calcium (Calcium) 121 mg
- Potassium (Potassium) 141 mg
- Vitamin B12 (Vitamin B12) 0.4 micrograms
- Vitamin D (Vitamin D) 1.0 micrograms
Yogurt contains a good amount of protein which increases the strength of the body. It is also rich in carbohydrates and fats that give you energy.
Yogurt is rich in minerals like calcium and potassium which are good for bone and teeth health. Vitamin B12 and vitamin D are also found in yogurt which are essential for the body.
Yogurt can be made part of breakfast or added to various soups and salads. It is the best choice for health and gives strength to the body.
Cheese: A healthy dairy product
Paneer is a popular food that is prepared from milk and it is available in different varieties that satisfy different tastes. It is usually found in the form of ash, snow, or ice and is of nutritional value.
The nutritional value of cheese is presented in the table below with instructions:
- Nutrient content per 100 grams
- Protein (Protein) 25 grams
- Carbohydrates (Carbohydrates) 1.4 grams
- Fat (Fat) 33 grams
- Calcium (Calcium) 1002 mg
- Vitamin B12 (Vitamin B12) 2.4 micrograms
- Phosphorus (Phosphorus) 627 mg
- Vitamin A (Vitamin A) 941 micrograms
Cheese is rich in protein, which supports the body and strengthens muscles. It is low in carbohydrates and high in fat which is a good source of energy.
Cheese is rich in calcium which is essential for bone health. Minerals and vitamins such as vitamin B12, phosphorus, and vitamin A are also present in cheese that improve health.
Cheese can be added to salads, made into sandwiches, or used in a variety of dishes. It is the best choice for health and has several benefits that fulfill your daily nutritional needs.
Soy milk: A great alternative to plant-based milk
Soy milk is a popular plant-based milk product made from soybeans. It fulfills the various basic conditions of milk and is often used as a suitable milk substitute for vegetarians and lactose allergic people.
The nutritional value of soy milk is presented in the table below with guidelines:
- Nutrient content per 100 ml
- Protein (Protein) 3.3 grams
- Carbohydrates (Carbohydrates) 1.8 grams
- Fat (Fat) 1.8 grams
- Calcium (Calcium) 120 mg
- Potassium (Potassium) 160 mg
- Vitamin D (Vitamin D) 0.2 micrograms
- Folic Acid (Folic Acid) 2 micrograms
Soy milk is rich in protein which fulfills the needs of the body and strengthens the muscles.This milk is low in carbohydrates and fat, making it a healthy and low-calorie food offering for the human body.Soy milk is rich in calcium which is good for bone health. It also contains potassium which supports the body.Vitamins like vitamin D and folic acid are also present in soy milk which improve health.Soy milk can be consumed in a variety of ways, and can be used in tea, coffee, and various dishes. It acts as a healthy and preferred plant-based milk substitute and improves health.
Tofu: A treasure trove of vegetable protein
Tofu is a well-known vegetable protein product made from soybeans. It is a popular plant-based food source that is important to vegetarians and is prepared in a variety of ways, such as plain tofu, tofu burgers, and tofu stir-fry crisps.
The nutritional value of tofu is presented in the table with instructions below:
- Nutrient content per 100 grams
- Protein (Protein) 8.2 grams
- Carbohydrates (Carbohydrates) 1.9 grams
- Fat (Fat) 4.8 grams
- Calcium (Calcium) 350 mg
- Iron (Iron) 2.7 mg
- Magnesium (Magnesium) 37 mg
- Phosphorus (Phosphorus) 140 mg
- Potassium (Potassium) 121 mg
Tofu is an important plant-based protein source that supports the body and strengthens muscles. It is low in carbohydrates and high in fat, which is beneficial for health.Tofu is rich in minerals like calcium, iron, magnesium, phosphorus, and potassium which are essential for the health of the body.It is a popular vegetable food product used in a variety of applications, and is used in salads, soups, and stews. Tofu is an important part of the vegetarian diet and is a favorite among vegetarians who want to improve their health.
Oranges: Fragrant and healthy fruit
Oranges are a fragrant and well-known fruit that is eaten without the canopy. It is a yellow colored fruit and has a bitter sweet taste which makes it delicious. Orange is also called the summer fruit because it is found in high quantity in summer and provides antidote to the body.
The nutritional value of oranges is presented in the table below with guidelines:
- Nutrient content per 100 grams
- Calories 43 calories
- Carbohydrates (Carbohydrates) 8.2 grams
- Protein (Protein) 1 gram
- Fat (Fat) 0.2 grams
- Calcium (Calcium) 40 mg
- Vitamin C (Vitamin C) 89 mg
- Fiber (Fiber) 2.3 grams
- Potassium (Potassium) 181 mg
Oranges are low in calories and rich in carbohydrates, which are good for weight control.This fruit is the best source of vitamin C which improves the skin and protects the body from diseases.Oranges also contain calcium, which is essential for healthy bones and teeth.This fruit is a rich source of potassium which is good for the heart.Oranges can be consumed in food form or made into orange juice, and have a delicious taste and health-enhancing properties. It is used by Supes, Sul
Dairy Products: A treasure trove of milk products
Dairy products are a popular and essential food product that is prepared from milk. These products are available in various forms, such as yogurt, cheese, butter, cream, buttermilk, and milk-based fruit juices. The importance of dairy products is an important part of our dietary habits and they are important for our health.
The nutritional value of dairy products is presented in the table below with guidelines:
- Nutritional Factor Yogurt (100 gm) Paneer (100 gm) Butter (100 gm)
- Calories (Calories) 55 300 717
- Protein (Protein) 3.5 grams 25 grams 0.9 grams
- Carbohydrates (Carbohydrates) 3.4 grams 1.3 grams 0 grams
- Fat (Fat) 3.3 grams 33 grams 81 grams
- Calcium (Calcium) 121 mg 1002 mg 2 mg
- Vitamin D (Vitamin D) 0.4 micrograms 2.4 micrograms 0 micrograms
Dairy products are rich in calcium which is essential for healthy bones and teeth.Cheese is rich in protein which provides support to the body and strengthens the muscles.Butter is high in calories and fat, but also contains good amounts of vitamin D, which is good for body health.These dairy products increase the importance of milk and we should include them in our daily diet to improve our health.
Fortified Carrels: Fortified and Nutritional
Strong carrels are rich in solar currents that transport food. They are available in salty, sweet, or crisp form with nutritional value and can be consumed with chai, water, or milk.
The nutritional value of fortified curials is presented in the table with the following guidelines:
- Nutrient content per 100 grams
- Calories (Calories) 366 calories
- Carbohydrates (Carbohydrates) 84 grams
- Protein (Protein) 8.6 grams
- Fat (Fat) 1.7 grams
- Fiber (Fiber) 10 grams
- Vitamin A (Vitamin A) 5000 units
- Vitamin D (Vitamin D) 10 micrograms
- Vitamin B12 (Vitamin B12) 6 micrograms
- Folic Acid (Folic Acid) 400 micrograms
- Iron (Iron) 18 mg
- Calcium (Calcium) 333 mg
- Potassium (Potassium) 312 mg
Fortified curries are a convenient and favorite part of children’s morning meal that is important for their health.It has a good amount of carbohydrates which are a good source of energy and is also rich in fiber which is beneficial for digestive health.Fortified cherries are a rich source of health-promoting minerals and vitamins such as vitamin A, vitamin D, vitamin B12, folic acid, iron, calcium, and potassium.These carrels are a great and healthy training part for children and benefit them who are looking for a proper and proper morning start.
Almond: Nutritious and healthy aroma
Almonds are a popular dry fruit that is eaten along with other food items and used in various dishes and desserts. It is an aromatic dried fruit which is famous for its aromatic dryness and nutritional value.
The nutritional value of almonds is presented in the table below with guidelines:
- Nutrient content per 100 grams
- Calories (Calories) 576 calories
- Protein (Protein) 21 grams
- Carbohydrates (Carbohydrates) 22 grams
- Fat (Fat) 49 grams
- Fiber (Fiber) 13 grams
- Vitamin E (Vitamin E) 25.6 mg
- Magnesium (Magnesium) 270 mg
- Calcium (Calcium) 264 mg
- Phosphorus (Phosphorus) 484 mg
- Potassium (Potassium) 705 mg
Almonds are an important source of protein that supports the body and strengthens musclesIt is rich in carbohydrates and fats, which help in providing energy to the human body.Almonds are rich in vitamin E which is good for skin health.Almonds contain good amounts of minerals like magnesium, calcium, phosphorus, and potassium, which are essential for the health of the body.This healthy dry fruit improves health and its daily consumption plays an important role in proper health.
