Are There Any Good Sources of Vitamin D foods for Vegetarians?
There aren’t great Vitamin D foods for vegetarians. However, the only promising natural source is Mushrooms but comes with a caveat. Also, there are fortified foods with Vitamin D content.
Why Mushrooms might not provide the required Vitamin D?
Mushrooms are a good source of vitamin D. They are the only edible plant source of vitamin D. Wild mushrooms and those exposed to the sun may contain up to 28 micrograms per 100 grams of mushroom. Their vitamin D content remains high throughout their shelf life and appears to be just as effective at raising blood levels as vitamin supplements.
Most commercially grown mushrooms are grown in dark conditions and are unlikely to contain much vitamin D. It is important for the mushrooms to be exposed to UV light for them to synthesize chemicals to produce Vitamin D. Some wild mushrooms are exposed directly to sunlight and may contain higher levels of Vitamin D, but then again you should be cautious on which mushrooms you choose to consume. Many of the wild mushrooms are poisonous and would do you more harm than good.
Table of Contents
Background – Metabolism of Vitamin D
Vitamin D is an essential hormone. It helps regulate calcium levels in our bodies. It is mostly synthesized by the skin under the influence of sunlight. However, we cannot produce vitamin D in sufficient amounts without getting an adequate amount of sun exposure.
People living in the northern and southern hemispheres do not have that much sun exposure and hence do not have enough vitamin D. They may require supplements.
The body does not distinguish between vitamin D3 and D2. Both are converted to 25(OH)D (25 hydroxyvitamin D).
Both are stored in fat cells. Hence, supplementing with vitamin D3 is just as effective as taking vitamin D2.
Supplementation is recommended for those who have low levels of vitamin D.
Low levels of vitamin D are linked to higher risks of heart diseases.
Sources of Vitamin D foods for Vegetarians
Mushrooms
Mushrooms are the only edible plant source for vitamin D. Wild mushrooms and those exposed to UV light may contain up to 1,136 IU (28 mcg) of vitamin d per 100 grams of mushroom.
Make sure to look for mushrooms that have been exposed to sunlight or UV light.
Vitamin D Fortified Foods
- Milk – In the United States, cow’s milk is fortified with vitamin D2 (ergocalciferol) and vitamin A. This fortification was mandated by law in 2000 to prevent rickets and night blindness among children.
- Fortified Breakfast Cereals
- Fortified Yoghurt
- Almond Milk
- Soy Milk
- Orange Juice
- Infant Formula
- Bread
Vitamin D Supplements
There are different types of vitamin D. Cholecalciferol is the type that’s naturally produced in our bodies. It’s the type that’s used in supplements. Calcitriol is the other type. It’s synthetic and comes from sunlight exposure. Both types are needed for optimal health.
Some studies have shown that vitamin D3 is better absorbed than vitamin D2. However, both forms are safe and effective.
Look for Vitamin D3 supplements while choosing one.
Sources: National Institute of Health, PubMed