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UV light penetrates the skin at wavelengths between 290 and 320 nanometers, where it is then converted into vitamin D 3. [45] Vitamin D 2 can be obtained from fungi, such as mushrooms exposed to sun or industrial ultraviolet light, offering a vegan choice for dietary or supplemental vitamin D. [119] [120] Plant milks, such as from oat, soy, or ...
While sunlight exposure is one of the best sources of vitamin D, you can also get the nutrient by eating various foods or taking a vitamin D supplement. The recommended dietary allowance of ...
Wild-caught salmon tends to have higher levels of vitamin D than farmed salmon, but both are excellent sources. Salmon is also packed with omega-3 fatty acids , which support brain health and ...
A variety of vegetarian, and more specifically vegan, foods. Vegetarian nutrition is the set of health-related challenges and advantages of vegetarian diets.. Appropriately planned vegetarian diets are healthful and nutritionally adequate for all stages of the human life cycle, including during pregnancy, lactation, infancy, childhood, and adolescence. [1]
While some studies have found that vitamin D 3 raises 25(OH)D blood levels faster and remains active in the body longer, [44] [45] others contend that vitamin D 2 sources are equally bioavailable and effective for raising and sustaining 25(OH)D. [46] [47] If digestive disorders compromise absorption, then intramuscular injection of up to ...
Animal-source foods are a diverse group of foods that are rich in bioavailable nutrients including calcium, iron, zinc, vitamins B12, vitamin D, choline, DHA, and EPA. [11] Animal-source and plant-based foods have complimentary nutrient profiles and balanced diets containing both reduce the risk of nutritional deficiencies. [ 11 ]
These are the biggest sources of vitamin D in food, according to the NIH: Cod liver oil, 1 tbsp, 34 mcg. Rainbow trout, 3 oz, 16.2 mcg. Sockeye salmon, 3 oz, 14.2 mcg.
These nutrients are available in plant foods, with the exception of vitamin B 12, which can be obtained only from B 12-fortified vegan foods or supplements. Vitamin B 12 deficiency occurs in up to 80% of all vegans in some Asian countries. [271] Iodine may also require supplementation, such as using iodized salt. [270] [272]