An essential component of vegan diets is Vegan Vitamin D. Vitamin D plays numerous roles in the human body, particularly as regulator of metabolism and calcium absorption. But surprisingly there are scant scientific research on the benefits of Vegan Vitamin D and as a result many healthy vegetarians remain skeptical about its efficacy and safety. The closest research we can point to studies of Children in Australia who were supplemented with Vegan Vitamin D. These children were found to have significantly lower incidence of chronic musculo-skeletal disease, osteoporosis, obesity, and certain types of cancers. In fact the researchers also suggest that Vegan Vitamin D may protect against Alzheimer’s Disease. These results are obviously very positive for a growing population of independent adults who wish to maintain their health and fitness.
However, the beneficial effects of Vegan Vitamin D should not be underestimated. It is important to note that Vegan Vitamin D supplementation alone will not guarantee adequate levels of this mineral. Although deficiency symptoms of Vitamin D can usually be avoided by increasing calcium consumption, Vegans and vegetarians do not enjoy sufficient quantities of this nutrient in their diet. As a consequence Vegan Vitamin D supplementation can significantly ameliorate vitamin D deficiency symptoms.
While Vegan Vitamin D is typically deficient in certain other nutrients, it is still important to supplement with Vitamin D because of its numerous other beneficial qualities. In particular it can reduce the risk of developing osteoporosis, help prevent cancer, improve immune function, reduce the symptoms of depression, and improve circulation and lung function. As a result Vegan Vitamin D should be consumed in combination with a regular multivitamin/mineral supplement, preferably one that contains more than one Vegan Vitamin D source, as additional sources of this vital nutrient may only exacerbate the nutrient deficiency experienced by vegans. For example, spinach contains only a small amount of Vegan Vitamin D, so consuming spinach would not add much benefit to your diet.
The best Vegan vitamin D for infants and children are eggs and milk. The reason for this is that there is not enough time for absorption of the Vegan Vitamin D into the body. In adults absorption of Vegan Vitamin D is more efficient and achievable through drinking Vitamin D-rich soy milk or taking Vitamin D supplements (such as that contained in Vivaxa or Dandelion). In infants a single egg can provide the needed Vitamin D required to prevent deficiency symptoms. On the other hand, soy milk itself provides plenty of Vegan Vitamin D. Therefore, for infants and children Vegan Vitamin D should be included in a child’s daily diet as a substitute for milk.
In order to receive optimal Vegan Vitamin D levels, it is necessary to eat a wide variety of vegetables and fruits. Some foods which are particularly rich in Vegan Vitamin D are dark leafy green vegetables such as kale and spinach, carrots, sweet potatoes, squash, sweet peas and turnips. It is also advisable to include foods that contain Vitamin D like cod liver oil, mussel and oyster shells, salmon, and tuna. The combination of these foods in the diet provide the best Vegan Vitamin D that can be received by an average person. However, Vegan Vitamin D is also present in foods such as fortified breads, cereals and snack foods.
To obtain optimal Vegan Vitamin D levels, it is recommended to include non-homogenized milk, cheese and yogurt in the diet. Some Vegan Vitamin D occurs naturally in some foods such as wheat bread, and spinach – while other Vegan Vitamin D comes from eating these foods prepared in the most organic way possible. For example whole grain bread is rich in Vitamin D. Therefore, one can also enjoy bread that has been prepared in the traditional way, without using any Vegan products to increase its Vitamin D content. It would be best to avoid any foods that have been prepared with butter or animal fat. As a rule Vegan Vitamin D is found naturally in non-dairy foods and in organic foods such as oats, nuts, seeds, spinach, watercress, beetroot and carrots.
Vitamin D is essential for bone strength, which is needed for overall health. Vitamin D deficiency can lead to weak bones and increased risk of osteoporosis. Another vitamin that is essential for strong bones and teeth is Calcium. Vegan diets do not usually provide adequate levels of calcium, so it is advisable to add foods that contain high amounts of calcium to the diet. Some of the calcium absorption Vegan foods can include non-hydrogenated milk, calcium-fortified orange juice, leafy vegetables and fortified orange juice. calcium-fortified orange juice should be consumed after a good night’s sleep.
Vitamin D and Calcium deficiencies can also result in weak immunity and disease. Vitamin D deficiency can occur through birth control pills, certain drugs, and sunlight exposure. In the case of Vitamin D deficiency the body will produce less of the hormone that allows the body to absorb calcium. Vitamin D is found in fatty fish, fortified green vegetables, certain fortified foods like enriched breads and cereals and may be supplements can be taken if preferred. Vitamin D deficiency can also be caused by a poor diet or wearing of very tight clothing. However, the best way to increase your vitamin intake is through consuming foods that contain vitamins.
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