9 Plant-Based Vitamin D Sources
Planting in the sun!
Summer is loading! While sun is the most powerful source of vitamin D, you don’t have to wait until it is in constant rotation to get a healthy dose.
Vitamin D helps us keep our bones, muscles, and teeth in tip-top shape. It also can reduce inflammation, boost our immune systems, balance our moods, reduce anxiety, increase metabolic health, and ease digestion. It’s helpful for the entire fam-bam.
Interesting fact: Most people don’t get enough vitamin D. According to John Hopkins Medicine, the recommended amount for women, under 70 is 600 IU per day. Women over 71 should have 800 IU per day. If you’re unsure, as always—consult with your doctor or healthcare provider. According to PETA, when it comes to plant-based sources there’s a big difference is between vitamins D2 and D3. “Vitamin D2 is derived from plant sources, while Vitamin D3 can be derived either from lanolin (sheep’s wool, i.e., not vegan) or lichen (from algae, i.e., vegan).”
“Vitamin D2 is derived from plant sources…”
Here Are 9 Plant-Based Vitamin D Sources That You Can Load Up On:
Mushrooms: My kids are NOT big mushroom fans, but I hide them in their spaghetti. :) The most vitamin D packed mushrooms include oyster, shiitake, button, and portobello. You can also “charge” mushrooms in the sun for a few minutes to increase their vitamin D levels. Even 15 seconds can make a difference!
Tofu: Soy and fortified tofu is also a good option for vitamin D, whether firm, silken or sprouted. Tofu scrambles make a delish breakfast option, as does a stir fry, with tofu playing double duty as a protein source.
Plant Milks: Hooray for smoothie season! (It’s actually year-around in these parts.) Coconut, oat, soy, rice, hemp, and almond milks all contain vitamin D. In fact, one cup of almond milk can give you 20% of your daily vitamin D intake.
Good ‘ole OJ: Fortified orange juice is often filled with loads of vitamin D and calcium. Fresh squeezed of course is the best, so break out your juicer.
Oatmeal: Oatmeal has lots of vitamin D. According to the Kitchn, steel cut oats take longer to cook, but are the least processed. Rolled oats are moderately processed, and instant oats are the most processed.
Non-dairy yogurts: Coconut, cashew, flax, pea-protein, and almond milk-based yogurts contain vitamin D. So Delicious plain coconut milk yogurt has one of the highest non-dairy servings of calcium and vitamin D at 30% and 15% daily value. Here’s a cool reference list.
Cereal: Some vegan cereals, like Original Shredded Wheat and Low Sugar Oat Cheerios are rich in vitamin D. Here’s a list of popular vegan cereals, and more alternative ones. Make sure to check the vitamin D nutrition values on their boxes.
Green Vegetables: Kale, spinach, okra, collard greens are all rich with vitamin D.
Vitamin D supplements: My family and I take a daily vitamin D supplements. The kids take liquid drops daily from Sprouts. Vegan vitamin D brands include: D drops, Country life, Naturelo, Go Healthy for kids.
Did I miss any? What’s your favorite plant-based vitamin D source?
Enjoying the sun with my family at Santa Monica Beach
Note: Certain folks have a higher risk of possibly having a Vitamin d deficiency. This includes people with more melanin, or browner skin tones, people with limited sun exposure, senior citizens, breastfed babies, and people with a BMI of 30 or greater. Lower vitamin D levels have been linked to heart disease, cancer, inflammation, and autoimmune disease. Stay healthy. Always consult with your doctor before loading up!