The sunshine vitamin, vitamin D, is important for optimal health.
It aids in calcium absorption and the maintain proper serum concentrations of phosphate and magnesium. These three nutrients are vital for your teeth, muscles, and bones. Additionally, it is essential for the growth of your heart, your brain, your immune system, and your emotional and mental wellness.
Low vitamin D levels are widespread globally. The deficiency of the nutrient leads to fatigue, muscle pain, weak bones, and even stunted growth in children!
However, we can find this vitamin in very few foods, and those that do are largely animal products. As a result, getting enough of this vital from a vegan diet might be challenging.
Below are a few vegan vitamin D sources:
Sunshine Vitamin
NIH (National Institutes of Health) claims that even when ingesting foods fortified with vitamin D, it is challenging to receive enough amounts of vitamin D through dietary sources. This is because foods contain very little vitamin D. When your skin is exposed to ultraviolet B (UVB) rays from the sun, vitamin D is produced. Both toddlers and adults can get plenty of vitamin D from sensible sun exposure.
Being sensible involves avoiding any exposure to sunlight that could result in a sunburn. Sun exposure is a major contributor to both melanoma and non-melanoma skin cancer.
Mushrooms
When exposed to UV radiation, mushrooms have the unusual capacity to produce vitamin D. For example, wild mushrooms and those exposed to UV light may provide between 154 and 1,136 IU of vitamin D per 100-gram serving.
However, because most commercial mushrooms are cultivated in the dark and are not exposed to UV radiation, they are likely to have very little vitamin D.
When buying, check for a label that mentions vitamin D content. If you can not find mushrooms that are treated to UV light, try your local health food store or farmers market. They often have wild mushrooms.
It’s crucial to keep in mind that not all wild mushrooms are suitable for eating. Eating poisonous ones might result in symptoms ranging from minor dyspepsia to fatal organ failure. So, unless you have extensive training, you shouldn’t go foraging for wild mushrooms on your own.
Fortified foods
Although some foods naturally contain small amounts of vitamin D, many products are fortified with this nutrient. A few of these foods include:
Non-dairy drinks: Plant milks such as soy, rice, hemp, oat, or almond milk are have a modest quantity of vitamin D, along with orange juice.
Yoghurt: Some nondairy yoghurts have vitamin D added to them.
Tofu: Some tofus are enriched, however not all of them provide 100 IU per 100 grammes.
Cereals: Depending on the variation, cereals that are ready to eat and muesli are frequently enriched with vitamin D.
Margarine: Many margarine brands are rich in Vitamin D.
The simplest way to determine whether a food is fortified with vitamin D is to examine the ingredient list or nutrition label. This is because fortification regulations vary widely between nations.
Bottom Line
While the sun’s UV rays can help our bodies produce vitamin D, that may not always be the most effective way to meet your needs.
To lower the risk of skin cancer, the Centres for Disease Control (CDC) advise several measures to restrict UV exposure. Spend more time in the shade, use sunscreen, and cover up when in the sun.
Because of this, the best approach to regularly and safely achieve your vitamin D needs is through food sources of vitamin D or vitamin D supplements.
Even though getting enough vitamin D from food alone can be challenging, it is not impossible. Eating a lot of these vitamin D-rich foods is a wonderful approach to ensure that you get enough of this crucial nutrient.
Read more: Sunlight is essential for human health and well-being.
Citations
https://ods.od.nih.gov/factsheets/VitaminD-HealthProfessional/
https://www.nhs.uk/conditions/vitamins-and-minerals/vitamin-d/
