Vitamin D plays an important role in bone health, as well as in immune, nerve, and muscle function. And it is difficult to find food rich in vitamin D. It play a role in protecting against cancer, heart disease, stroke, diabetes, autoimmune diseases, and depression. Most children and adults (ages 1 to 70) need 600 IU of Vitamin D per day, though older adults need a bit more.
Vitamin D is the only nutrient your body produces when exposed to sunlight.
Vitamin D controls our ability to absorb calcium and regulate cell growth. Recent studies show that sufficient vitamin D intake may help to prevent cancer, while a deficiency is linked not just to cancer, but also to multiple sclerosis, muscle weakness, and depression.
You may wonder what the difference is between vitamins D2 and D3: vitamin D2 is derived from plant sources, while vitamin D3 can be derived either from lanolin (from sheep’s wool, i.e., not vegan) or lichen (from algae, i.e., vegan). Some fortified products will not specify the derivation of the vitamin D, but we encourage vegans not to stress too much about trace amounts of animal products.
Here are food rich in vitamin D :
Researchers have reported that mushrooms is one of the important food rich in vitamin D and can provide as much vitamin D as a supplement. Portobello, maitake, morel, button, and shiitake mushrooms are all high in vitamin D. And here’s a tip—you can set them out in the sun to boost their vitamin D content! Even 15 or 20 seconds can make a big difference.
2. Fortified Soy Milk and Almond Milk
Because vitamin D is found almost exclusively in animal products, vegetarians and vegans are at a particularly high risk of not getting enough .
For this reason, plant-based milk substitutes such as soy milk are also often fortified with this nutrient and other vitamins and minerals usually found in cow’s milk.
One cup (237 ml) typically contains between 99 and 119 IU of vitamin D, which is up to 20% of the RDI.
3. Fortified Cereal and Oats
Certain cereals and instant oatmeal are also fortified with vitamin D.
A 1/2-cup serving of these foods can provide between 55 and 154 IU, or up to 26% of the RDI.
Though fortified cereals and oatmeal provide less vitamin D than many natural sources, they can still be a good way to boost your intake.
4. Plant-Derived Supplements (Oral Spray or Capsules)
Taking a supplement is a sure way to get all the vitamin D your body needs, especially if you can’t get enough sunlight because of your locale or schedule. We like the quick absorption and vanilla flavor of the spray.
Vitamin D (IU)
|Maitake mushrooms **||1 cup, diced||786|
|Portobello mushrooms **||1 cup, sliced||634|
|Soy milk, original, fortiﬁed with vitamin D||1 cup||120*|
|Almond milk, original, fortiﬁed with vitamin D||1 cup||100*|
|Chanterelle mushrooms, raw**||1 cup||114|
|Orange juice, fortiﬁed with
|Soy yogurt, fortiﬁed with vitamin D||150 grams||80*|
|Ready-to-eat cereal, fortiﬁed with vitamin D||¾ – 1 cup||40*|