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If you have a look at it, Vitamin D is a nutritional component that is available aplenty through foods like egg yolks, shellfish, salmon, etc. Vegans generally find it a little challenging to get their daily dosage of Vitamin D on the whole. In fact, even the American diet has a 41.6% lacuna in supplying this pivotal vitamin to human beings. A particular survey shows that 42% of Americans do not get their daily dosage of Vitamin D. Add to it, the sedentary work life followed by most of the present-day occupations owing to the pandemic situation. Firstly, we will have a run-down into why you would need Vitamin D. Then, the article will suggest vegan resources from which you can procure this pivotal Vitamin. So, let us get started with the same:
You need Vitamin D in order to absorb Calcium and phosphorus from the food you consume. Both these minerals, viz, Calcium and Phosphorous help the body in maintaining stronger and healthier bones. When you have lack of Vitamin D, then the body develops a heightened risk of developing weaker and more brittle bones.
Women, owing to hormonal changes she faces from puberty until pregnancy and post which undergoing menopause already have dense amounts of nutrient loss. Henceforth, a lack of Calcium or phosphorous in the body can lead to arthritis, rheumatism, and even osteoporosis in the longer run.
Also, a lack of Vitamin D can make your body more prone to auto-immune infections and even deadly diseases like Cancer. Hence, you must make a conscious effort into including this ingredient in your daily diet. Let us have a look into what these foods are:
Fortified forms of Soy milk contain about 2.9 mcg of Vitamin D. This approximates to about 116 IU of the Vitamin that is extracted in its purest form. Hence, check the ingredients at the back of the labels. Look for cartons that contain Vitamin D.
Mushrooms are the only plant-based resources that contain traces of Vitamin D. You can approximately avail 450 IU per serving of 100 grams. Mushrooms contain Vitamin D-2. While animal protein contains Vitamin D-3, it is also to be noted that, Vitamin D-2 is not as bioavailable as Vitamin D-3. However, you can increase levels of Vitamin D by consuming mushrooms as well. You can add this to soups, curries, or gravies in liberal quantities.
Fortified cereals also contain Vitamin D. Brands of Cereals or Oatmeal contain fortified versions of Vitamin D. In case of cereals, millets, or oatmeal contains a fortified version of this Vitamin, you will find the info stated at the back of the cover. You can avail about 0.2 to 2.5 mcg of Vitamin D. This value approximates about 100 IU per serving.
Fortified Orange Juice is yet another rich source from where you can obtain plant-based Vitamin /d from. One serving equals one carton of juice. You avail about 2.5 mcg of Vitamin D which approximates 100 IU per serving.
Fortified almond and rice milk can contain 2.4 mcg of Vitamin D each. This means you can avail yourself of 96 IU worth of serving from each. Many brands of almond or rice milk are also fortified with other vital nutrients like Calcium, Vitamin B12, and Vitamin A.
Your body can synthesize Vitamin D through sunshine. That's the primary reason why doctors or health experts suggest early morning walks for about 45 to 60 minutes every day. Taking early sun rays can help your body get 30% of RDI with respect to Vitamin D. People with darker skin tones need more exposure to sunlight than people with a lighter skin tone, to reap the same amount of benefits.
You can either include Vitamin D through fortified versions of cereals, plant-based milk, or juice cartons. Else, you can advocate a daily walk schedule at 8 am in the morning every day. You can also consume vegan-based Vitamin D supplements in case you live in a cold country that remains cold or breezy for the most part of the day.
Ideas inspired from Vegan Vitamin D: Sources, Supplements, Benefits, More (healthline.com)
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