A problem with many of us is that if we eat a healthy diet we think we are getting all the right nutrients. Many people, however do not include enough macronutrients foods in their healthy diets, thus causing a vitamin deficiency. Vitamin D is an essential vitamin required by the body for the proper absorption of calcium, bone development, control of cell growth, neuromuscular functioning, proper immune functioning, and alleviation of inflammation. A deficiency in vitamin D can lead to rickets, a disease in which bones fail to properly develop. Further, inadequate levels of vitamin D can lead to a weakened immune system, increased cancer risk, poor hair growth, and osteomalacia, a condition of weakened muscles and bones.
Signs you have a Vitamin D deficiency
1. Your bones ace
2. You’ve got the blues
3. You’re over 50
4. You’re over weigh or obese
5. You have darker skin
6. You have darker skin
7. You’re a big time head sweater
8. You have gut trouble
Plant- Based Foods High In Vitamin D
Like many grain products, oatmeal is often fortified with essential Vitamin D. Oatmeal is a healthy way to start your day, thanks to all the vitamins and minerals it provides. Adding Vitamin D to the mix only makes it even better. One packet of fortified oatmeal provides about one quarter of the Vitamin D the average person needs each day, so check the nutrition labels to make sure you’re getting the most out of your meal.
Serving Size (1 packet, 44 grams), 154 IU of Vitamin D (26% DV), 157 calories.
People absorb Vitamin D when they’re out in the sun, so it should be no surprise that the same is true for many vegetables. White mushrooms, also called white button mushrooms, are a fantastic source of Vitamin D when they’ve been exposed to the sun’s UV light while growing. They also provide a number of other health benefits, so adding them to your vegan diet can improve your health all around.
Serving Size (1 ounce), 8 IU of Vitamin D (1% DV), 20 calories.
It might seem as though there are few non-meat and non-dairy sources of Vitamin D. If you’re looking for healthy organic food option, Portobello mushrooms are a vegan diet friendly food that’s high in several vitamins and minerals, including Vitamin D. A cup of diced mushrooms contains a hearty 64% of the daily value of Vitamin D, and that contributes only 22 calories to your healthy diet. Portobello mushrooms also contain antioxidants and essential minerals such as copper, potassium, and iron.
Serving Size (1 cup diced), 384 IU of Vitamin D (64% DV), 22 calories.
Many soy products such as tofu are fortified with both calcium and Vitamin D, so be sure to check the labels when you’re at the grocery store. Fortified tofu can provide your body with as much as 39% of the daily recommended value of Vitamin D per 100 gram serving. It is also a high protein source!
Serving Size (100 grams), 157 IU of Vitamin D (39% DV), 88 calories.
Many of the foods recommended for their high Vitamin D content include meat, dairy products, and fish. Mushrooms are one of the only vegetables (technically they’re not considered a vegetable, but most people lump them into that category) that are a viable source of Vitamin D. Four shiitake mushrooms provide a modest 3% of the recommended daily value of Vitamin D, but if the mushrooms have been exposed to the sun while being grown, that amount may be much larger.
Serving Size (4 mushrooms), 20 IU of Vitamin D (3% DV), 180 calories.
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