Vegan Sources of Vitamin D

Vegans have limited resources for adding vitamin D to their diets, but it's not impossible. Found naturally in cow's milk and other dairy products, vitamin D is only available in a few vegan foods. It is important for vegans to continually add vitamin D to their diets because plant-based sources of this vitamin do not stay in the body as long as animal-based sources. Vitamin D deficiencies have been linked to high blood pressure, type 1 diabetes, rheumatoid arthritis, heart attacks, multiple sclerosis, and various forms of cancer.

Sunshine

The best source of vitamin D comes from nature itself. A Boston University study indicates that 10 to 15 minutes of midday sun three times a week causes to body to manufacture its own vitamin D and reduces the risk of hypertension. Dark-skinned individuals should stay in the sun for at least 20 minutes, and senior citizens 30 minutes.

Supplements

Vitamin D supplements are available over the counter, either as individual tablets or as part of a multivitamin. Look for pills containing 1,000 IU (international units), which is the equivalent of an 8-oz glass of cow's milk. People with a vitamin D deficiency may want to take a higher dose for one or two months to build up depleted reservoirs.

Fortified Foods

Drink rice milk or soymilk fortified with vitamin D. Many name brands contain the same amount of calcium and vitamin D as cow's milk. These plant-based milks can be added to other products, including pudding, flan, and mashed potatoes, to make them rich in vitamin D, too. Fortified cereals are common, sometimes containing as much as 15 percent of the daily recommended total of vitamin D before adding soy or rice milk. Surprisingly, some generic brands contain more vitamin D than their better known counterparts, so be sure to read the labels.

Some concentrated orange juices contain added vitamin D, and for hearty, interesting meals, entire entrees can be built around fortified tofu.

Plant Sources

Canned or raw white mushrooms are the only plant source of vitamin D, with four percent of that found in cow's milk, though certain vegetables are high in calcium, which is important for bone strength and density. Try collard greens, sesame seeds, navy beans, kale, and tahini. Broccoli and almonds, while low in calcium, still contain roughly one-sixth the amount found in cow's milk.

Blackstrap molasses has approximately two-thirds the amount of calcium as a serving of dairy products, but if added to desserts instead of sugar, can make them a sweet source of this important nutrient. Adding it to gingerbread or cake recipes can be a good way for vegan children to get calcium.

Infants

Many baby formulas are fortified with vitamin D. If you use powdered formulas, simply mix it with soy milk to have the same effect.