Vitamin D in Fall: The Best Plant-Based Foods for the Season
Maintaining healthy vitamin D levels can be challenging as the days grow shorter and sunlight becomes scarce in the fall. Vitamin D is essential for bone health, immune function, and overall wellness, yet most people rely on sunlight to get their daily dose. During the fall and winter, with more time spent indoors and less direct sunlight, getting enough vitamin D from other sources becomes even more crucial! Let's let out a breath of air because thankfully, there are several plant-based foods that can help you boost your vitamin D intake as the seasons change.
unsplash
1. Fortified Plant-Based Milks
One of the easiest ways to increase your vitamin D intake is by consuming fortified plant milks. Many varieties of almond, soy, oat, and coconut milk are enriched with vitamin D, making them an excellent substitute for dairy milk. Not only are they packed with other essential nutrients like calcium and vitamin B12, but they also offer versatility. Use them in your morning coffee, cereals, smoothies, or even savory dishes like soups and curries.
Make sure to check the label for the specific vitamin D content in your chosen brand, as levels can vary. Typically, an 8-ounce serving provides between 100 to 120 international units (IU) of vitamin D, which can be a great addition to your daily intake.
unsplash
2. Mushrooms
Mushrooms are unique among plant-based foods as they can naturally synthesize vitamin D when exposed to sunlight, much like human skin. Varieties like maitake, shiitake, and portobello are particularly high in vitamin D when exposed to ultraviolet (UV) light.
To maximize the vitamin D content in mushrooms, leave them out in the sun for a few hours before cooking them. Try adding them to fall soups and stews, or sauté them as a side dish. One cup of sun-exposed mushrooms can offer anywhere from 400 to 600 IU of vitamin D, depending on the type.
unsplash
3. Fortified Cereals
Many breakfast cereals, especially those that cater to plant-based diets, are fortified with vitamin D. Look for whole-grain options that are enriched with both vitamin D2 (the plant-derived form) and other nutrients like iron and B vitamins. Pairing fortified cereals with fortified plant milk can be an effective way to double up on your vitamin D intake.
You can enjoy your fortified cereal not only for breakfast but also as a crunchy topping for smoothie bowls or yogurt alternatives, giving your autumn meals an extra nutrient boost.
unsplash
4. Orange Juice
If you enjoy a glass of orange juice with breakfast, you're in luck! Many brands of orange juice are fortified with vitamin D, making it a refreshing and nutrient-packed way to start your day. One cup of fortified orange juice can provide anywhere from 100 to 130 IU of vitamin D, along with a healthy dose of vitamin C!
For those who prefer a lighter meal or a post-workout drink, consider blending fortified orange juice with greens, plant-based protein powders, and fruits for a tasty, vitamin D-rich smoothie.
unsplash
5. Tofu and Tempeh
Tofu and tempeh are staples in many plant-based diets, and some brands offer products fortified with vitamin D. These protein-packed options can be used in a variety of dishes, from stir-fries to sandwiches. When purchasing tofu or tempeh, check the label to see if they’ve been fortified with vitamin D. While not all brands include this enhancement, those that do can offer around 100 to 150 IU per serving.
Tofu scrambles and tempeh salads are perfect for cozy fall lunches or dinners, ensuring you're getting a healthy balance of protein and essential vitamins.
Maximizing Your Vitamin D Intake in the Fall
While it can be harder to maintain vitamin D levels during the fall, especially if you follow a plant-based diet, there are plenty of fortified and naturally occurring plant-based sources to help you stay healthy. Always remember to check product labels for fortification and consult with a healthcare professional if you're concerned about your vitamin D levels. By incorporating these plant-based foods into your autumn meals, you can stay nourished and healthy while keeping your vitamin D levels in check!