How to get your vitamin D fixed as a Vegetarian or Vegan?
As a vegetarian or vegan, you may be wondering how you can get your vitamin D fixed. You're not alone; many people have this question. The good news is that there are plenty of ways to make sure you're getting the nutrients you need, including vitamin D.
In this post, we'll explore some of the best ways to make sure you're getting enough vitamin D as a vegetarian or vegan. Read on to learn more!
What is Vitamin D?
Vitamin D is a nutrient that helps the body absorb calcium. It is found in food and can also be made by the body when it is exposed to sunlight. Vitamin D is important for strong bones and may also play a role in other health conditions.
Types of Vitamin D:
There are two main types of vitamin D
Vitamin D2:
Vitamin D2 (ergocalciferol) is found in food. It is also made by the body when the skin is exposed to sunlight.
Vitamin D3:
Vitamin D3 (cholecalciferol) is found in animal-based foods and can also be made by the body when it is exposed to sunlight. Vitamin D3 is the most effective form of vitamin D in humans.
How much Vitamin D do I need?
The amount of vitamin D you need depends on your age and other factors, such as whether you have dark skin or are pregnant
For most people, the recommended daily amount of vitamin D is 600 international units (IU). However, people who are over the age of 70 may need more vitamin D.
The best way to get Vitamin D:
The best way to get vitamin D is to expose your skin to sunlight. However, you can also get it from food and supplements.
Food sources of Vitamin D:
Vitamin D is found in a variety of foods, including fortified milk, fortified cereals, fatty fish such as salmon and tuna, and egg yolks.
Supplements:
If you don't get enough vitamin D from food or sunlight, you may need to take a supplement. Vitamin D supplements are available in both pill and liquid form.
Why Vitamin D is important for healthy living?
Some of the reasons that vitamin D is important for overall health include:
Vitamin D helps the body absorb calcium:
Strong bones are important for overall health, and vitamin D is essential in helping the body to absorb calcium.
Vitamin D may help protect against some chronic diseases:
There is some evidence that vitamin D may play a role in protecting against certain chronic diseases, such as heart disease, cancer, and type 2 diabetes.
Vitamin D may help improve muscle strength:
This is especially important for people as they get older since weak muscles can lead to health problems like falls and fractures. Luckily, getting enough vitamin D is easy – there are many ways to make sure you're getting the recommended amount each day.
Vitamin D is important for pregnant women:
Pregnant women need to make sure they're getting enough vitamin D for the health of both themselves and their babies.
Vitamin D is important for infants:
Vitamin D is essential for the proper development of bones and teeth in infants. It's also important for infants to get enough vitamin D so that they can absorb calcium and phosphorus, two minerals that are critical for overall health.
Vitamin D may help improve cognitive function:
Some studies have shown that vitamin D may play a role in cognitive function and brain health. More research is needed to confirm these findings, but it's possible that getting enough vitamin D could help prevent conditions like dementia and Alzheimer's disease
Vitamin D is important for immune function:
Vitamin D helps the body to fight off infection and disease. It's also been shown to reduce the severity of certain autoimmune diseases, such as multiple sclerosis.
As you can see, there are many reasons why vitamin D is important for overall health. If you're a vegetarian or vegan, it's important to make sure you're getting enough vitamin D.
Symptoms of Vitamin D Deficiency:
If you don't get enough vitamin D, you may experience the following symptoms:
Bone pain
Fatigue
Muscle weakness
Joint pain
Impaired healing
These are just a few of the many symptoms that can occur when you don't get enough vitamin D. If you're experiencing any of these symptoms, it's important to see a doctor and get your vitamin D levels checked.
How to check your Vitamin D levels:
The best way to check your vitamin D levels is to get a blood test.
If you're concerned that you may not be getting enough vitamin D, it's important to get your levels checked. The best way to do this is to get a blood test. This will give you an accurate measure of how much vitamin D is in your system.
Top 11 sources of Vitamin D foods for Vegetarians and Vegans:
Vitamin D is found in a few foods and can also be made by the body when the skin is exposed to sunlight. Here are some vegan and vegetarian sources of vitamin D:
1. Fortified cereals:
Many kinds of cereal are fortified with vitamin D, making them a good vegan and vegetarian source of this nutrient.
2. Mushrooms:
Mushrooms are a good source of vitamin D. Mushroom skin contains a type of Vitamin D called ergosterol, which the body can convert into vitamin D2 when exposed to sunlight.
3. Fortified Plant milk:
Many types of plant milk are fortified with vitamin D. including soy milk, almond milk, and coconut milk.
4. Fruits:
Fruits such as oranges, grapefruits, and strawberries may contain small amounts of vitamin D.
5. Vegan Cheese:
Some vegan cheeses are fortified with vitamin D, making them a good source of this nutrient for vegetarians and vegans.
6. Soy yogurt:
Soy yogurt is a good source of vitamin D for vegetarians and vegans. It is found in many different flavours and can be eaten as a snack or added to recipes. Soy yogurt is also a good source of protein and calcium.
7. Tofu:
Tofu is a good source of protein and vitamin D for vegetarians and vegans. Tofu is made from soybeans and is often used as a meat substitute in recipes.
8. Nuts and seeds
Nuts and seeds are a good source of vitamin D for vegetarians and vegans. Some of the best sources include almonds, sunflower seeds, and sesame seeds.
9. Vegetables:
Vegetables such as spinach and kale are good sources of vitamin D for vegetarians and vegans. These leafy green vegetables contain small amounts of vitamin D, which can be increased when they are exposed to sunlight.
10. Vegetable oils fortified with Vitamin D:
Many types of vegetable oil are fortified with vitamin D, making them a good vegan and vegetarian source of this nutrient. Check the label of your favourite vegetable oil to see if it contains vitamin D.
11. Sunshine:
Sunshine is the best source of vitamin D for everyone. The body can make vitamin D when the skin is exposed to sunlight. However, it is important to limit sun exposure to prevent skin cancer.
Bottom Line:
Vitamin D is an important nutrient for overall health. If you're a vegetarian or vegan, it's important to make sure you're getting enough vitamin D. There are many vegan and vegetarian sources of this nutrient, including fortified cereals, mushrooms, plant milk, and tofu. You can also get vitamin D from sunshine.
If you're concerned about your vitamin D intake, speak to a doctor or registered dietitian. They can help you determine if you need to supplement your diet with this nutrient.
