Vitamin D.
Vitamin D, also referred to as the ‘sunshine vitamin’, plays a vital role in maintaining normal blood levels of calcium and phosphorus and is essential for bone health. The two forms of vitamin D required by humans include vitamin D2, made by plants, and vitamin D3, produced by the skin when exposed to sunlight. Vitamin D deficiencies have been associated with softening or weakening of the bones, rickets and osteomalacia.
Studies undertaken by the Natural Standard Research Collaboration indicate that “as little as 10 minutes of [sun] exposure… prevents deficiency”. (2015) As the vitamin D status of vegans depend upon an individual’s sensible sun exposure and the intake of vitamin D fortified foods, the recommended daily intake of 1000 to 2000 IU can be met through a vegan diet.
Studies undertaken by the Natural Standard Research Collaboration indicate that “as little as 10 minutes of [sun] exposure… prevents deficiency”. (2015) As the vitamin D status of vegans depend upon an individual’s sensible sun exposure and the intake of vitamin D fortified foods, the recommended daily intake of 1000 to 2000 IU can be met through a vegan diet.
Supplementation.
Despite this, the Dietician’s Association of Australia has reported low vitamin D intakes in some vegetarians and vegans, suggesting the need for supplementation in cases where sunlight exposure and fortified food sources are unavailable. A supplement providing the required 1000-2000 IU are widely available at chemists and some grocery stores.
Plant based sources of Vitamin D.Food sources of vitamin D often includes non-dairy milks, fruit juices, breakfast cereals and margarines. However, it is advisable to read the labelling to ensure that the product is fortified.
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