Sunshine from the Kitchen: Vegan Sources of Vitamin D

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Sunshine from the Kitchen: Vegan Sources of Vitamin D

Vitamin D plays a vital role in maintaining our overall health and well-being. It helps in maintaining strong bone health, regulating immune function, and reducing the risk of chronic diseases. 

Although exposure to sunlight is the most natural way to increase our vitamin D levels, some of us may need help to get enough of it for various reasons. 

For instance, those who follow a vegan diet often find it challenging to get enough vitamin D through animal sources in their diet, but do not fret because this article will enlighten you on several vegan sources of vitamin D.

  1. Mushrooms – Mushrooms are the most abundant vegan sources of vitamin D. They are rich in ergosterol, a precursor of vitamin D2 that converts into vitamin D2 when exposed to sunlight. You can make your favorite soup or stir-fry with mushrooms and get enough vitamin D in your diet.
  2. Fortified plant milk – Many plant-based milk brands are fortified with vitamin D to promote healthy bones. Some examples include soy milk, almond milk, and oat milk. If you don’t eat mushrooms, fortified plant milk can be a tasty way to boost your vitamin D levels.
  3. Tofu – Tofu is another excellent source of vitamin D. It is a versatile ingredient that can be used in numerous dishes such as stir-fry, burgers, and even desserts. Additionally, tofu contains plenty of essential nutrients that make it a healthy addition to your diet.
  4. Fortified orange juice – Drinking a glass of fortified orange juice in the morning can help you maintain optimal levels of vitamin D. It is a refreshing way to start your day with vitamin D goodness and natural sweetness.
  5. Supplements – Although it is best to get your vitamin D from natural sources, supplements can help you meet your daily requirements. Vegan vitamin D supplements are available in tablets, gummies, and even sprays, and they are easy to take.

What vegan foods are high in vitamin D?

Are you on the hunt for vegan foods high in vitamin D? Well, you’re in luck because there are plenty of options!

  1. First off, did you know that certain types of mushrooms are a great source of vitamin D? Especially when they are grown in sunlight or exposed to UV light? Just like us, they can produce vitamin D when they get some sun exposure to sunshine.
  2. Secondly, fortified plant-based milk, like almond milk and fortified soy milk above, often comes packed with this essential nutrient. Remember to check the label, though, as not all brands include it.
  3. Then, there’s vitamin d content in tofu. Yes, you heard right! When made with calcium sulfate, tofu can provide a good amount of vitamin D.
  4. And remember fortified orange juice! Many brands offer versions that have been enhanced with vitamin D, turning your morning glass of OJ into a nutritional powerhouse.
  5. Lastly, consider adding fortified cereals and oatmeal to your breakfast routine. They’re not only a quick and easy way to start your day but can also help you reach your daily vitamin D intake.

What plant has the highest vitamin D?

Did you know that mushrooms are the champions for vitamin D among plants? Yes, it’s true! Mushrooms are nature’s only plant-based source of vitamin D.

They contain a unique compound that, when exposed to sunlight, produces vitamin D.

All the varieties of mushrooms, maitake, and chanterelle are particularly rich in vitamin D. So, adding these tasty mushrooms to your meals is an excellent way to boost your vitamin D intake.

But wait, there’s more!

Some other plant-based foods can also provide vitamin D. These include fortified plant-based milk, fortified tofu, and even orange juice. “Fortified” means that the vitamin has been added to the food.

So, while these foods don’t naturally have high levels of vitamin D, they can still help you reach your daily vitamin D goal.

Is broccoli high in Vitamin D?

Here’s the scoop: broccoli does not contain Vitamin D. Surprising, right? But don’t worry about low vitamin yourself, broccoli is still an incredibly healthy food to include in your diet.

Why? Because broccoli is packed with other important nutrients like Vitamin C – did you know one cup of broccoli has as much Vitamin C as an orange? Plus, it contains calcium, iron, potassium, and phosphorous.

So, while it may not give you how much Vitamin D does, it’s doing a lot of good for your body!

Vegan Sources Of Vitamin D Conclusion:

In conclusion, following a vegan diet does not mean sacrificing vitamin D intake. There are abundant vegan sources of vitamin D that can help you meet your daily requirements.

Mushrooms, fortified plant milk, tofu, fortified orange juice, and supplements are all excellent sources of vitamin D. Add these low vitamin d, foods to your daily routine and enjoy the sunshine, even from the confines of your kitchen.

About the Author

Jared Levenson is a former binge eating wrestler turned Zen Buddhist Monk, Internal Family Systems counselor and nutrition wellness coach. He's helped hundreds of people through universal meal principles and internal family systems to make peace with food, stop binge eating, and find true health and wholeness.


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