Vitamin D, also known as the sunshine vitamin, is a fat-soluble vitamin essential for optimal health.
It helps your body absorb calcium and maintain adequate serum magnesium and phosphate concentrations — three nutrients important for your teeth, muscles, and bones. It also plays crucial roles in brain development, heart function, your immune system, and mental health.
Low vitamin D levels are widespread worldwide. Symptoms of deficiency include fatigue, muscle pain, weak bones, and — in children — stunted growth (1, 2).
To maintain adequate levels, children under 12 months should get 400 IU (10 mcg) of vitamin D daily, while children 1–13 years old should get 600 IU (15 mcg) daily. Adults and pregnant or nursing women should aim for 600 and 800 IU (15 and 20 mcg) per day, respectively (2).
Yet, very few foods contain this vitamin, and those that do are mostly animal products. Thus, it can be difficult to get enough of this nutrient from your diet, particularly if you’re vegetarian or vegan.
At the same time, a handful of foods and techniques can give you a boost.
Here are 6 good sources of vitamin D for vegetarians — some of which are suitable for vegans, too.
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