Why vitamin D is important?
Getting enough vitamin D is very important for your health, as many studies show it may play a role immune function, mental health, bone health, cancer prevention, diabetes, etc. Only blood tests can tell you if you are vitamin D deficiency.
Vitamin D2 is based on plants, while vitamin D3 is from animal source.
Vitamin D is a fat-soluble vitamin, that means it does not dissolve in water and is absorbed best when paired with high-fat foods. If you take vitamin D supplements, it will be better if you take with healthy fat source such as avocados, nuts, seeds to boost your vitamin D absorption.
Vegan and Vitamin D : If you eat a vegan, it is very difficult to get enough vitamin D each day. Many of the foods highest in vitamin D, such as salmon, egg yolks, and shellfish. They are all animal products. It is said roughly 40% of Americans may be deficient in vitamin D.
How much vitamin D you need: 600 IU
Here are some of the good sources of vitamin D for vegan:
- Fortified soy milk (116 IU /1 cup)
- Mushroom (450 IU/100 g)
- Fortified cereals
- Fortified orange juice
- Fortified almond milk