Studies have shown that over a 5 year time period of strict vegetarianism and veganism that vitamin D levels are lower than their meat-eating friends.
Why Do Vegetarians and Vegans Have Lower Vitamin D Levels?
One primary reason for this deficiency is that vitamin D is predominantly found in animal-based foods such as egg yolks and fatty fish. These sources are naturally absent from vegetarian and vegan diets, making it challenging to obtain adequate vitamin D.
Boosting Vitamin D Levels: What Can Vegetarians and Vegans Do?
1. Incorporate Mushrooms into Your Diet
A fantastic plant-based source of vitamin D is mushrooms, particularly those grown outside and exposed to UV light. When mushrooms absorb sunlight, they produce vitamin D in a manner similar to humans.
2. Get Sun Exposure
Spending time outdoors in the sun is another effective way to boost vitamin D levels. The body naturally produces vitamin D when the skin is exposed to sunlight. Just remember to use sun protection and avoid overexposure.
3. Consider Supplementation
Taking vitamin D supplements can help bridge the gap for those who may not get enough from diet and sunlight alone. It’s important to choose a supplement that fits your dietary preferences, such as those derived from lichen for a vegan option. Remember to consult with a healthcare physician to figure out the appropriate dosage for you.
4. Fortified Foods
Although less than ideal, many foods are now fortified with vitamin D, including plant-based milk, orange juice, and cereals. Check the labels to find those that have been enriched with this essential nutrient and aren’t oversaturated with other additives that aren’t detrimental to long-term health.
The Importance of Vitamin D
Vitamin D is often referred to as the “sunshine vitamin” because our bodies can produce it when our skin is exposed to sunlight. It is an essential vitamin and also functions as a hormone in the body. It plays a vital role in maintaining bone health, supporting the immune system, and regulating mood.
Deficiency in vitamin D can lead to a range of symptoms, including:
– Fatigue
– Bone pain
– Muscle aches, cramps, or pains
– Depression
– Hair thinning and hair loss
– Weakening of the immune system
Ensuring adequate vitamin D intake is essential for everyone, but it can be particularly challenging for those following a vegetarian or vegan diet. By incorporating mushrooms, seeking sun exposure, considering supplementation, and choosing fortified foods, vegetarians and vegans can maintain healthy vitamin D levels.
Share this with a vegetarian or vegan friend who might be missing out on their D!
