Vitamin D Sources for Vegans and Vegetarians

Vitamin D, also known as the sunshine vitamin, is a fat-soluble vitamin essential for optimal health. Learn the list of Vitamin D Sources for Vegans and Vegetarians.

Vitamin D Sources for Vegans and Vegetarians
Vitamin D Sources for Vegans and Vegetarians

Vitamin D is one of the most essential nutrients that our body required to perform various important operations like bone health, as well as in immune, nerve, brain development, heart function, and muscle function.  Along with this, it also plays an important role in protecting our body against cancer, heart disease, stroke, diabetes, autoimmune diseases, and depression.

Vitamin D, also known as the sunshine vitamin, is a fat-soluble vitamin essential for optimal health. It is the only type of vitamin that is developed by our own human body with the help of sun rays.  Our human bodies can actually make and absorb vitamin D from sun exposure. Nearly 5 – 30 minutes of sun exposure between 10 am and 3 pm twice a week to the face, arms, legs, or back without sunscreen is usually enough to help boost vitamin D intake.

This process varies widely depending on the season, time of day, cloud cover, skin color, and sunscreen use, so eating food sources of vitamin D is also important.

Here are some of the best vegan sources of vitamin D.

If you aren’t able to get outdoors in the middle of the day or if you’re concerned that you’re not getting enough vitamin D, include these foods in your diet:

 

Vegan Vitamin D Food Sources

FOOD

SERVING

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
vitamin D

1 cup

100*

Soy yogurt, fortified with vitamin D

150 grams

80*

Ready-to-eat cereal, fortified with vitamin D

¾ – 1 cup

40*

 

 

Vegetarian Vitamin D Food Sources

Food

Serving

Vitamin D (IU)

Milk, low-fat, fortified with vitamin D

1 cup

127

Yogurt, fortified with vitamin D

6 ounces

80

Egg

1 whole, medium

41

Cheese, Swiss

1 ounce

6

 

Vitamin D is important for health. Some of its roles in the body include Trusted Source:

  • helping with the absorption of calcium
  • maintaining healthy bones
  • regulating genes and cell growth
  • preventing rickets and osteoporosis
  • modulating the immune system

Low vitamin D levels are widespread worldwide. Getting enough vitamin D may also play a role in helping to keep you healthy by protecting against the following conditions and possibly helping to treat them. These conditions can include:

  • Heart disease and high blood pressure.
  • Diabetes.
  • Infections and immune system disorders.
  • Falls in older people.
  • Some types of cancer, such as colon, prostate, and breast cancers.
  • Multiple sclerosis.

What are the sources of vitamin D?

You can get vitamin D in a variety of ways. These can include:

  • Being exposed to the sun. About 15-20 minutes three days per week is usually sufficient.
  • Through the foods, you eat.
  • Through nutritional supplements.