Contrary to popular belief, vitamin "D" can be obtained from non-animal sources, which is good news for vegetarians.

It is no secret to anyone the great benefits of vitamin "D", which helps the body absorb calcium, maintain sufficient concentrations of magnesium and phosphate in the blood.

The "sun vitamin" also plays an important role in brain development and mental health, in addition to its importance for the heart muscle and the immune system.

Although the sources of this type of vitamins are mostly animal, but there are some plant foods rich in them, as in the following list:

Mushrooms

Mushrooms have a unique ability to produce vitamin "D" when exposed to ultraviolet radiation, as reported by the medical website "Healthline".

According to a study published in the journal "Food and chemical toxins", types of mushrooms (which are not grown in dark areas) may contain between 154 and 1136 units (3.8 and 28 micrograms) of vitamin D per 3.5 ounces (100 grams).

Experts advise not to eat wild mushrooms unless a person has experience that enables him to distinguish poisonous species that may cause serious symptoms and may be fatal.

Oatmeal

Oatmeal and ready-to-eat cereals are often fortified with vitamin "D", half a cup of which (120 grams) provides up to 120 IU (3 MCG) approximately.

Plant milk

There are many types of plant milks that contain vitamin "D" such as soy, almonds, rice and oats, as they may contain 100 IU (2.5 mcg) of this type of vitamin per 1 cup (240 Mi).

Tofu cheese

100 grams of tofu cheese made by coagulating soy milk can contain 100 IU or 2.5 micrograms of vitamin "D", according to data published by the US Department of Agriculture.

Sunshine

According to the National Institute of Health in the United States, exposing your face, arms, legs or back to the sun for 5-30 minutes twice a week - without sunscreen - is usually enough to generate optimal vitamin "D" levels.