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Foods with vitamin d for vegans and vegetarians

Vitamin D, known as ‘The Sunshine Vitamin’, is best obtained by achieving at least 15 minutes of sunlight daily. However, since that can be difficult during the winter months, it’s important to either eat Vitamin D-rich foods daily, or take a supplement of at least 400 I.U. daily. Many people who suffer from depression or live in dark, cold climates may need up to 10,000 I.U. daily.

UV-light grown mushrooms are the richest in Vitamin D. New studies have proven that these mushrooms have such large quantities of the vitamin even after they are harvested. For all the Vitamin D-starved, this is great news.

Vegan food high in D2 vitamin

Rainbow Trout high in D3 vitamin

Vegetarian food high in D3

  • Rainbow Trout
  • Salamon

Lichen natural D3 Vitamin Supplement from Amazon

Vegan food high in D3

Lichen is the only known vegan source of D3

Lichen natural D3 Supplement from Amazon- link to details

BENEFITS: Aids Calcium Absorption for Strong Bones and Teeth. Prevents D 3 Deficiency. Facilitates Muscle Growth. Recommended for Pregnant Women During the Prenatal Stage.

The supplement is Non GMO and Vegan.

Why do we need calcium and vitamin D?


Calcium is one of the building blocks of strong bones. We need to eat foods with calcium throughout our lives because our bones are always being broken down and rebuilt.

Your body needs vitamin D to help absorb calcium. Vitamin D also has other roles in the body and may help to prevent or manage some chronic diseases.

A cup of a diced Maitake mushroom can give up to 786 IUs while a Portobello serving can give 634 IUs. Compared to supplements, these Vitamin D bombs look like they are much more worth the long-term investment. Still, it’s more important to weigh this in with your doctor first

Unlike plants, mushrooms have high concentrations of ergosterol in their cell walls, playing a similar role as cholesterol in animals, i.e., strengthening cell membranes, modulating membrane fluidity, and assisting intracellular transport – Link to source

It is actually possible to grow muchrom at home

The three types of mushrooms that are easiest to grow at home are oyster, white button, and Shiitake

You can grow mushrooms from coffee grounds at home.

mushroom from coffee grounds at home.

For first-time growers, growing mushrooms from a ready-made kit can be a fun, easy option for producing your own mushrooms. These kits usually consist of plastic bags filled with sterilized, inoculated straw or soil. All you need to do keep the bag in the correct conditions and in seven to 10 days you’ll have homegrown mushrooms.
Kits will usually cost between $20 and $30 and can be used to grow most of the common mushroom varieties such as white button, crimini, portobello, lion’s mane, shiitake, and oyster mushrooms.

Read more here

Consuming too much vitamin D from food or supplements can lead to anorexia, weight loss, polyuria, heart arrhythmias, kidney stones, and increased risk of heart attacks. Vitamin D cannot reach toxic levels if created naturally from sun exposure. (1)

According to the ODS if a person does not have enough vitamin D in their diet, they are at risk of developing weak bones. Symptoms of this might include pain in a person’s bones or weakness in their muscles. These symptoms can be subtle initially

There is some research to suggest that vitamin D may contribute to other health benefits such as:

resistance to some cancers – source
cardiovascular diseases – Source
diabetes – Source
hypertension – Source
multiple sclerosis – Source

Recommended amount of D vitamin per day:

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Bjojo runs the Vegan MeatLab blog. He is also doing experiments on Spirulina growing and micro greens. The long-term plan for the Vegan MeatLab project is to come up with the ultimate vegan hamburger based on natural vegan food.

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