Vitamin D is essential for our overall health and wellbeing. Known as the sunshine vitamin, we can absorb this vitamin through sunlight on our skin. However, low vitamin D levels are problematic worldwide, and a large reason for this is that we do not get outside enough. But aside from that, there are also few natural dietary sources of vitamin D, and most are animal-based sources like fish. So, for vegetarians, it can be hard to get sufficient levels of vitamin D. Here, we share 5 valuable sources of vegetarian vitamin D.
#1 Good ol’ sunshine
Getting vitamin D straight from its source is one of the best ways to boost this vitamin in your body. Of course, getting a little bit of sunshine every day is ideal, but it often doesn’t work with schedules or even seasonal weather patterns, depending on where you live. So, take advantage of those weekends by letting the sun shine on your sunscreen-free skin for about 30 minutes twice a week. You will want to expose as much of your skin as you can during this time, so bare your legs, arms, and back if you are able.
Of course, there are several drawbacks to relying solely on the sun for your vitamin D intake. Firstly, we know that harmful UV rays put people at risk for skin cancer. So, most people are encouraged to wear sunscreen while outside.
Secondly, it becomes harder to synthesize vitamin D in the skin as people get older. Therefore, time in the sun may not be as effective as you hope.
Thirdly, your skin color may affect how quickly you absorb vitamin D, so you will need to spend more time outside if your skin is darker.
Lastly, the time of day you are in the sun, pollutants, smog, and how close the sun is during different seasons may affect how effective this time in the sun really is for you.
#2 Supplements
Not to jump straight to supplements after a natural source like the sun, but if you are trying to ensure you get the exact amount of vitamin D you need every day, supplements are probably your best bet. Most women are encouraged to take a vitamin D supplement once they reach menopause to protect their bones. And, because so many vitamin D food sources are animal-based, vegetarians may have a harder time meeting their daily requirements.
Current daily recommendations for vitamin D intake in postmenopausal women is 800 international units. There is no established recommended intake for women in perimenopause, but most providers recommend 600 international units for men under 70 and women before menopause.
For vegetarian vitamin D supplements, most supplements are appropriate. Some will say they are vegetarian, whereas others will tell you based on their ingredients. You can go with well-known brands like Nature Made D3 or High Potency Vitamin D3 from Sports Research, which is a soy-free option.
#3 Mushrooms
Certain mushrooms contain relatively high levels of vitamin D. Indeed, they are the only edible plant that has the capability of converting sunlight into vitamin D, which makes them extremely unique.
The caveat is that you will need to eat wild mushrooms as opposed to those you will find in normal grocery stores. This is because wild mushrooms are exposed to sunlight, whereas mass-produced mushrooms are grown in the dark. You will have the best luck finding wild mushrooms at farmer’s markets and health foods stores. Also, keep in mind that not all wild mushrooms are edible, so you will not want to forage for mushrooms on your own unless you have expert training.
#4 Fortified foods
With the exception of wild mushrooms, there are really no natural plant-based vitamin D food vegetarian options. Thus, you will want to look toward fortified foods to help meet your daily intake. Many fortified foods are dairy-based, so if you can tolerate foods like yogurt and cow’s milk, you are in luck. With that said, there are also fortified plant-based foods like some tofus, plant milks like soy, oat, or almond, and even some orange juices.
You can also find vitamin D in some hot and cold cereals, but the amount of vitamin D is relatively low.
#5 Egg yolks
If you eat eggs, as some vegetarians do, you will find they are a rich source of vitamins and minerals. This is especially true for free-range chickens because they are exposed to sunlight. Organic eggs also tend to have higher vitamin D content than non-organic eggs. Some chickens also get feed enriched with lots of vitamin D, so their eggs are more robust in this nutrient.
The Final Word on Vegetarian Vitamin D Sources
Many people are low in vitamin D because we spend a lot of time indoors, and there are not too many vegetarian vitamin D foods. Similarly, it is harder to get our recommended daily intake as we get older.
Supplements are a common source for this nutrient because there are very few options for vitamin D foods vegetarian. If you are unsure how best to meet your vitamin D intake, chat with your doctor about what they recommend, and be sure to follow up on recommended blood testing by your doctor.
Disclaimer: This is not medical advice, does not take the place of medical advice from your physician, and is not intended to treat or cure any disease. Patients should see a qualified medical provider for assessment and treatment.
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