Vitamin D, often referred to as the “sunshine vitamin”, plays a crucial role in maintaining our overall health and well-being. While it is essential for people of all dietary preferences, vegans and vegetarians may face unique challenges in obtaining an adequate supply of this significant nutrient in our food.
In this article, we will explore why individuals following plant-based diets(vegans) need to pay special attention to their vitamin D intake and the various sources and supplements available to meet their needs.
The Role of Vitamin D
Vitamin D is a fat-soluble vitamin that plays a pivotal role in several key bodily functions. One of its primary functions is the regulation of calcium and phosphorus absorption, essential for maintaining strong and healthy bones. In addition to bone health, vitamin D is associated with numerous other benefits, including:
Immune Support: Vitamin D is believed to support the immune system, helping the body fight off infections and illnesses.
Mental Health: Adequate vitamin D levels have been linked to improved mood and lower risks of depression.
Heart Health: Some studies suggest that maintaining sufficient levels of vitamin D may reduce the risk of cardiovascular diseases.
Cancer Prevention: Emerging research indicates a potential link between vitamin D and the prevention of certain types of cancer.
Why Vegans and Vegetarians May Be at Risk
Vegans and vegetarians primarily rely on plant-based sources for their dietary needs, which can make it challenging to obtain sufficient vitamin D. Unlike omnivorous diets that often include vitamin D-rich foods like fatty fish and dairy products, plant-based diets typically lack these sources. Therefore, vegans and vegetarians must be more proactive in ensuring they meet their vitamin D requirements. Hence this article aims to explore vegan foods high in vitamin D to help Vegans and Vegetarians.
The Top 7 Vegan Food High In Vitamin D.
1. Mushroom
Mushrooms are the only non-animal source of vitamin D, as they can synthesize vitamin D when exposed to UV light. They produce vitamin D2, which may not be as effective as vitamin D3.
Wild mushrooms like Morels are excellent sources of vitamin D2 due to their exposure to UV light. Commercially grown mushrooms, like cremini mushrooms, are grown in the dark and contain very little vitamin D2. Exposure to UV light can boost their vitamin D content. Mushroom is a good example of vegan foods high in vitamin D
2. Fortified Tofu
Another good example of vegan foods high in vitamin D is Tofu, which is made from soy and can also be fortified with vitamin D, much as soy milk and soy yogurt. A 100-gram portion of fortified tofu provides 100 IU of vitamin D or about 12% of the daily required amount.
Other soy and tofu products high in vitamin D include sprouted tofu, extra firm tofu, and firm tofu (14%), as well as light silken tofu (21%).
3. Fortified Soy milk.
Depending on the kind of soy milk you purchase, the amount of Vitamin D might change, but fortified soy is generally regarded as a great non-dairy source of Vitamin D for vegans. About 32 IU of vitamin D are present in 100 milliliters of soy milk.
4. Fortified Cereals
Numerous varieties of oatmeal and cereals for breakfast are enhanced with vitamin D. Vitamin D-enriched cereals often include a mention of the vitamin in the nutritional data.
Cereals fortified with vitamin D may have different amounts depending on the brand. Most usually have a serving size of 0.2 to 2.5 mcg (8 to 100 IU).
5. Fortified citrus juice
Not all orange juice contains vitamin D fortification. However, fortified products have a maximum of 2.5 mcg (100 IU) per serving. Vitamin D-fortified juices will usually state as much on their label.
6. Fortified Almond Milk
A serving of fortified almond milk has around 2.4 mcg (96 IU) of vitamin D. Additionally, a lot of almond milk products have calcium added to them.
7. Fortified Rice Milk
Each serving of vitamin D-enriched rice milk has around 2.4 mcg (96 IU). Additionally, certain kinds of rice milk could contain additional minerals including vitamin B-12 and vitamin A fortification. Supplements and other essential vitamins for vegetarians
Supplements and other essential vitamins for vegetarians
B12 vitamin
Vitamin B12, which is mostly found in animal products and is not included in vegetarian diets, is essential for the proper functioning of our brains and blood vessels.
Zinc
The immune system in the body is controlled by zinc. But only a small number of plant-based meals contain it.
Iron
Iron helps our blood carry oxygen, which boosts our energy levels. Animal sources of iron provide the body with two to three times the amount of iron that plants provide.
Omega 3.
Omega 3 is crucial for proper brain and ocular function. As fatty acids are abundant in fish, particularly fatty fish like tuna and salmon, vegetarians who also consume fish (also known as pescitarians) should ideally be obtaining their recommended daily intake of fatty acids.
Calcium
Dairy products are often the major source of calcium, which keeps our bones healthy. Calcium-rich plant foods include bok choy, broccoli, chickpeas, soybeans, and almonds. Vegetarians should also take a daily intake of calcium.
Protein
Although meat is typically associated with protein, there are plenty of plant-based protein sources available if you don’t consume meat. Whole grains, lentils, nuts, and tofu are a few of them.
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