Vitamin D is essential for a healthy immune system. And the best source of vitamin D is exposing your self to direct sunlight. But in certain countries and certain months of the year this is not possible. And For vegans the options for dietary intake of vitamin D are somewhat limited. So without further ado here are some Vegan Foods With vitamin D.
Mushrooms can be very high in vitamin D, as much as a supplement. It is better if the mushrooms have been grown outdoors rather than indoors out of the sunlight as they absorb the light and convert it to vitamin D much like we do. once you have bought the mushrooms you can place them in the sun light which can increase the vitamin D content in them. maitake, morel, button, and shiitake mushrooms are all high in vitamin D.
2. Fortified Foods
Lots of vegan options are fortified with vitamin D. 2 popular options are soy milk and almond milk. If the product is fortified it’s normally clearly labelled on the packaging so a quick scan of the product will help you confirm if it has been fortified. Tofu is also often fortified with vitamin D as are many cereals. Just check the labelling of the individual products to find out.
Plant derived vitamin D supplements are numerous and easy to find and are a sure fire way of getting vitamin D in your diet. Read the labels or ask for help if you are unsure if the supplement contains animal products or not. Mots plant derived supplements should state that they are suitable for vegans on the packaging.
There are many vegan options when considering vitamin D supplementation. Amazon is a good source of options, Veganicity Vitamin D Complex is one of Amazons bestsellers. 90 VTabs of Vitamin D (1600iu), combining D2 (800iu) and D3 (800iu), to provide a good strong source of this vitamin sometimes lacking in the diet and needed for a multitude of body processes, from bone and joint health to neuromuscular function. Vitamin D contributes to normal absorption/utilisation of calcium and phosphorus, so normalising blood calcium levels, for the maintenance of normal bones, teeth and muscle function. Vitamin D contributes to the normal function of the immune system. Sometimes called the ‘sunshine’ vitamin and essential for people with low sun exposure or those on a vegetarian or vegan diet!
Unfortunately that’s as far as the list of options extends to when it comes to vitamin D. Regular doses of direct sunlight really is the best source of vitamin D for vegans. Unfortunately location and time of year play a big part in one’s ability to access direct sunlight on a daily basis. In countries like the UK this is an issue for vegans and non vegans alike. They even have a name for it as it is so widespread throughout the winter months, Seasonal Affective Disorder (SAD). People with SAD suffer from fatigue and depression.
The immune system and vitamin D
Vitamin D is essential in maintaining a healthy immune system. In the past it was thought that Vitamin D’s main role was to promote calcium homeostasis and to promote bone health. But in more recent years it has become clear that vitamin D plays a much bigger role in overall health. With vitamin D deficiency comes an increased susceptibility to infections. Low levels of vitamin D can make autoimmune disease states worse.
Vitamin D is essential for absorbing calcium, calcium is crucial to maintaining bone health and preventing osteoporosis. Fortunately there are more options when it comes to calcium-rich foods for vegans.
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