What Vegan Foods Are Rich in Vitamin D?

The key to obtaining enough vitamin D is to find foods rich in it. Almond milk and rice milk are great choices, but what about traditional cashew milk?

vitamin d rich foods vegan

KAMPALA | LIFESTYLE UGANDA (https://lifestyleuganda.com/) — So, how can you make your diet full of vitamin D rich foods? Almond and rice milk are great choices, but what about traditional cashew milk? What about fortified milk products? 

You can double your vitamin D intake by eating fortified cereal, as well as fortified milk and rice. 

These dairy alternatives are also high in vitamin D, making them a great source of this essential nutrient. Here are some examples of fortified breakfast cereals.

Table of content: Vegan Vitamin D Rich Foods for Your Diet

Alternative milk

In the case of vitamin D, it’s important to note that most people do not get sufficient amounts of it from the sun. Although margarine, soy milk, and most plant-based milks in Canada are fortified with vitamin D, your intake of vitamin D may still fall short of what you need. 

If you are a vegan, consuming fortified milk is an excellent way to increase your vitamin D intake.

Coconut milk

Coconut milk vegan

Coconut milk is one of the many plant-based foods rich in vitamin D. The medium-chain triglycerides (MCTs) found in coconut milk have been shown to stimulate energy production through thermogenesis and regulate blood sugar levels. 

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According to research published in 2020, consumption of coconut milk increased weight loss and reduced visceral fat. A diet high in protein, including coconut milk, may also reduce weight gain and improve cholesterol levels.

Almond milk

Almond milk vegan

For those seeking calcium in their diet, almond milk is a healthy alternative to cow’s milk. Its nutrient content is comparable to that of cow’s milk, at around 120 mg per 100 ml. 

Compared to cow’s milk, almond milk contains only 30 to 55 kcal per 100 ml. Therefore, it can be a healthy choice for vegans who want to minimize the intake of animal products.

Rice

Vegans often struggle to obtain adequate amounts of vitamin D in their diet. Although it is important for bone health, obtaining the recommended daily allowance is tricky when you stick to a vegan diet. 

Fortunately, you can get your daily requirement by exposing yourself to safe amounts of sunlight, eating foods high in vitamin D, and taking a daily vitamin D supplement. 

Vitamin D levels are an important indicator of optimal health, not only for bones, but also for the cardiovascular and immune systems.

Soy milk

Many people have to eat dairy products to get enough vitamin D in their diet. Soy milk is an excellent option for vegetarians, but it is not the only source. 

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Soy milk and almond milk contain no animal products, and you can buy vitamin D fortified versions of these dairy products. 

These vegan-friendly beverages contain 100 IU of vitamin D per serving. These foods are also great substitutes for cow’s milk, and contain no animal products at all.

Mushrooms

Mushrooms vegan sources

There are several vegan food sources of vitamin D. Mushrooms are one of these sources. Unlike vitamin D3 from animal products, which is poorly absorbed by the body, mushroom vitamin D is highly bioavailable and absorbed by the body. 

This vitamin D is nearly as effective at raising blood levels as the pharmaceutical form of vitamin D. In addition, it is completely vegetarian friendly, making it a suitable choice for vegans and vegetarians.

Oily fish

Vegans, vegetarians, and people on a plant-based diet need to get their daily dose of vitamin D through diet. 

While natural food sources are scarce, some food products have been fortified with vitamin D, such as some breakfast cereals, fat spreads, fruit juices, yoghurt, and non-dairy milk alternatives. 

A vegan’s best source of vitamin D is oily fish, which contains a high amount of omega-3.

Egg yolks

egg yolks vitamin D for vegetarians

If you’re trying to find healthy ways to get more vitamin D into your diet, egg yolks are one great choice. These nutritious foods contain as much as 12.6 micrograms of vitamin D per 100 grams of yolk. You can use egg yolks for a salad dressing or in an egg sandwich. 

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You should know that egg yolks’ vitamin D content varies depending on how they’re produced. Free range, organic and barn-raised eggs contain more vitamin D than eggs produced in factory farms.

Facts

According to soylent.com Statistics10% of U.S. adults identify as vegan or vegetarian. The UK has the highest percentage of vegans. A vegan diet can reduce cardiovascular disease by 32 percent.

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