What's the best way for a vegatarian to get Vitamin D?!
What's the best way for a vegatarian to get Vitamin D?
Through food consumption, rather than supplements.
Answers:
Food sources
Fortified foods are the major dietary sources of vitamin D.4 Prior to the fortification of milk products in the 1930s, rickets (a bone disease seen in children) was a major public health problem in the United States. Milk in the United States is fortified with 10 micrograms (400 IU) of vitamin D per quart , and rickets is now uncommon in the US.7
One cup of vitamin D fortified milk supplies about one-fourth of the estimated daily need for this vitamin for adults. Although milk is fortified with vitamin D, dairy products made from milk such as cheese, yogurt, and ice cream are generally not fortified with vitamin D. Only a few foods naturally contain significant amounts of vitamin D, including fatty fish and fish oils 4. The table of selected food sources of vitamin D suggests dietary sources of vitamin D.
Exposure to sunlight
Exposure to sunlight is an important source of vitamin D. Ultraviolet (UV) rays from sunlight trigger vitamin D synthesis in the skin.7,8 Season, latitude, time of day, cloud cover, smog, and suncreens affect UV ray exposure.8 For example, in Boston the average amount of sunlight is insufficient to produce significant vitamin D synthesis in the skin from November through February. Sunscreens with a sun protection factor of 8 or greater will block UV rays that produce vitamin D, but it is still important to routinely use sunscreen whenever sun exposure is longer than 10 to 15 minutes. It is especially important for individuals with limited sun exposure to include good sources of vitamin D in their diet.
this might be a little too much info but i hope it helps
Sunshine and vegetables.
Get 15 minutes of sunlight exposure a day. That gives you all the vitamin D you need. Milk products is my only other suggestion.
Go out in the sun. Vitamin D is formed in the body by the action of sunlight on the skin. If you aren't getting outside at all, fortified soya milk is a good source.
Stay in the Sun alot, don't wear sunscreen
most milks (if you don't do dairy, then soy or almond milks), as well as cereals, are fortified. that, with the sun, will give you all you need. your body is very susceptible to it.
Calcium with Vitamin D is one. The sun is the second, and do some some other searches on websites where else you can get vitamin D.
broccoli
Just feel the sun in the morning that's it!!
Just eat a wide variety of veggies and such and you will be fine. If you are eating a variety of veggies and aren't eating a bunch of junk food every day, you will get all the nutrients that you need to be healthy, according to webmd and the American Dietetic Association.
Sunshine.