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Richest Vitamin D Foods | Healthy Foods | Foodie Features | The Foodie

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Vitamin D is only found in small amounts in food. This article will show you how you can still ensure your need for the sun's vitamins. A good vitamin D supply is essential for your health. 

According to the German Society for Nutrition (DGE), it is essentially responsible for your bone, tooth health, muscle strength, and other metabolic processes. It is also being discussed whether vitamin D reduces the risk of cancer, type 2 diabetes, and cardiovascular disease. However, we could not confirm this theory from a scientific point of view.

What is Vitamin D foods vegan


Does the sun help with vitamin D?

Your vitamin D supply should mainly come from sun exposure because it can cover your necessary needs much better than nutrition. From October to March, however, your body can only synthesize vitamin D poorly. This is because of our geographical location, as in winter the days get shorter, we cover our skin more and spend less time outdoors.

Don't worry because your body can store Vitamin D. The DGE recommends exposing your body parts to the sun for 15 minutes a day during the warm months and at midday. In the morning and afternoon, you need over 30 minutes. You can recharge sufficiently when your stores are depleted, and spring begins again.

According to the DGE, vitamin D in food can only cover an average of 10 to 20 percent of your daily requirement. Nevertheless, it would help if you exploited the potential through nutrition, especially in winter despite the low vitamin D in food. Significant amounts are mainly contained in fatty fish and, thus, in animal products.

vitamin d vegetable list

In the absence of its synthesis of vitamin D from the sun, your body needs a supply of around 20 micrograms per day. However, on average, only two to four micrograms are absorbed through the diet.

In the next section, you will know which vegan foods contain vitamin D.

You can support your food system with food that contains vitamin D.

  • Chicken egg yolk with 5.6 micrograms per 100 grams.* An egg yolk weighs an average of 20 grams *
  • whole chicken egg with 2.9 micrograms per 100 grams, an egg weighs an average of 50 to 60 grams
  • Chanterelles with 2.1 micrograms per 100 grams
  • Mushrooms with 1.9 micrograms per 100 grams
  • Gouda cheese with 1.3 micrograms per 100 grams
  • Butter with 1.2 micrograms per 100 grams
  • Whole milk with 0.09 micrograms per 100 grams

Should You Supplement vitamin D vegetables and fruits?

The DGE only recommends taking vitamin D vegetables and fruits (Vegan Food Sources) supplements if a vitamin D deficiency can be proven and cannot be compensated for through exposure to the sun and diet. You should, therefore, always have a doctor clarify any supplementation or vegan sources of vitamin D.


Overall, it is better if your focus on your vitamin D supply is via the sun, which you can supplement with vitamin D in food if necessary.

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