This isn’t an easy topic to write about nor is it an easy topic to find information about since it’s quite complex. However, we will share with you as much information as possibly can about this subject so that you no longer have any questions left un-answered by the end of this article.
1. Sunshine
Your skin can produce vitamin D when exposed to the sun’s ultraviolet B (UVB) rays. Most people get at least some of their vitamin D this way. According to the National Institute of Health (NIH), exposing your face, arms, legs, or back to sunlight for 5–30 minutes twice a week — without sunscreen — is usually sufficient to generate optimal vitamin D levels Additional factors, such as the season, time of day, and degree of pollution or smog, as well as your age, skin color, and sunscreen use, also affect your skin’s ability to produce enough vitamin D (2). For instance, smog or an overcast day may reduce the strength of UV rays by up to 60%. That said, excess sun exposure can increase your risk of skin cancer.
Hence, the American Academy of Dermatology urges people not to rely on the sun as their main source of vitamin D Summary Your skin produces vitamin D following direct exposure to the sun.
Why Do You Need Vitamin D?
It also plays a role in regulating the immune system.
With COVID-19 infections still on the rise, it’s logical to ask if vitamin D can help protect your immune system against it. A meta-analysis suggests that low vitamin D levels could increase the risk or severity of COVID-19 infection.
1. Mushrooms
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Mushrooms are the only plant-based sources of vitamin D found in nature.
They have a compound which when exposed to sunlight converts into vitamin D2. Of course, mushrooms typically grow in darkness, but that doesn’t mean you can’t boost their vitamin D levels on your own. These D levels don’t decrease when cooked, either.
And the vitamin D levels have a long shelf life, too, so you can prepare them and then cook or eat them anytime. Not all wild mushrooms are edible and consuming poisonous mushrooms can make you sick or even kill you, so make sure you buy yours at the grocery store or trusted farmers market.
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Ed Vitamin D In Our Diets?
Vitamin D keeps our bones healthy by helping to control the amount of calcium and phosphate in our bodies. It also appears to keep our muscles healthy too. Some people say that vitamin D is not really a vitamin because we can make it when our skin is exposed to sunlight.
It is recommended that all of us get some vitamin D from our diet during autumn and winter, and some of us may need a dietary intake all year round. Considerations for vegans
It is difficult for anyone to get a daily vitamin D intake of 10mcg from food. Vitamin D2 is always suitable for vegans, but vitamin D3 can be derived from an animal source (such as sheep’s wool) or lichen (a vegan-friendly source).
The Vegan Society markets a daily vitamin and mineral supplement designed for vegans called VEG 1, providing reliable intakes of vitamins B12 and D, iodine and selenium. Read our detailed PDF. These are general guidelines about nutrition.