Vitamin D is essential for the health of our bones, muscles and teeth. That's because it helps the body absorb calcium and maintain adequate concentrations of magnesium and phosphate, also contributing to the development of the brain, immune system and even health mental. However, in the case of some restrictive diets, it may be difficult to reach the recommended levels.
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How to get vitamin D following a vegetarian or vegan diet?
People who have a vitamin D deficiency often experience symptoms such as excessive fatigue, muscle aches and even stunted growth during childhood. Because of this, there is a floor that establishes the appropriate amounts for each stage of an individual's life. Thus, babies younger than 12 months should get 400 IU of vitamin D daily, while children aged 1 to 13 years need 600 IU.
As for adults, the average should be between 600 and 800 IU per day. However, it can be a little difficult to get this vitamin through food, especially for those who follow restrictive diets in relation to animal products. In this case, vegetarians and vegans need to organize strategies and put together diets to find these vitamins in other sources.
Sources of Vitamin D for Vegans and Vegetarians
- mushrooms
Some mushrooms produce vitamin D when exposed to UV light. Because of this, they are the only vegetable and edible source of this nutrient. Wild ones, very popular in cuisines around the world, can contain up to 1,136 IU in 100 gram servings. For this, in the markets, it is important to look for those that contain information that indicates that they were grown in specific conditions.
- Cereals
Although the nutritional table varies between countries, cereals can contain a good amount of vitamin D. These foods, when found in their ready-to-eat versions, can contain up to 120 IU of vitamin D in 120 grams. Even by mixing them with cow's milk, you can get even more of these nutrients. After all, the drink can also contain 120 IU of the vitamin in a 240ml cup.
This article does not provide solutions for medical or psychological problems. Consult a specialist before starting any treatment.
