Living Vegan For Dummies - Alexandra Jamieson [29]
Elevating your vitamin D intake naturally
Vitamin D is created in your body after your skin is exposed to sunlight or UVB and UVA rays. Without these rays, your body can’t naturally produce this essential nutrient. But never fear! The body only needs about 15 to 30 minutes in the sun to create all the D it needs. Fair-skinned people need 10–20 minutes a day, while people with naturally dark skin need between 15 to 30 minutes a day in the sun to create adequate D.
Avoid using sunblock for those times each day that you’re restoring your body’s vitamin D. The rays that are blocked are necessary for vitamin formation. Keep the sunblock handy for later in the day, or just apply it to your face. Try giving your arms and legs totally unrestricted access to Helios, the sun god, for just a few minutes. Sun — it does a body good!
Adding food or supplements to get your Vitamin D
If we could all live our lives naked near the equator, vitamin D deficiency would never be a problem. However, most of us wear clothes on a daily basis and live far away from the constant sunny skies of the equatorial countries.
So, if you live in any northern location where you rarely see the sun all winter, or if you cover every square inch of your body with clothing when outside, you must get vitamin D from food or supplements.
Not all Vitamin D is equal. It comes in two forms: D2 and D3. The D3, cholecalciferol, is not vegan as it is derived from lanolin in sheep. D2, ergocalciferol, is derived from a yeast, and is vegan. Many studies suggest that D2 is as effective as D3 in raising blood serum levels of vitamin D, when taken in large enough amounts. Getting your blood levels tested is needed to determine how much vitamin D supplementation, if any, is needed.
Fortified soy, rice, and hemp milk, as well as many fortified boxed cereals, orange juices, and breads, are some of the products available for getting your daily dose of vitamin D. These foods aren’t difficult to find, but, if you prefer, you also can get vitamin D from most daily vitamin supplements. If you take calcium supplements, you’re likely getting vitamin D from it as well, but check the label to make sure.
Don’t Forget Zinc!
Zinc is another important mineral that many people — vegan and nonvegan — seem to be lacking. However, vegans can get enough from their diet, and it’s pretty easy to ensure that your food supplies the amount of zinc that you need. Vegan women, in particular, must remember to focus on eating enough calories from zinc-rich foods and ensure that their zinc requirements are met.
Dangerous zinc deficiency isn’t common in vegans, but it’s good to be aware of what it looks like: Impaired immunity, loss of appetite, hair loss, and growth retardation are all signs of zinc deficiency. Zinc deficiency also exacerbates acne and diabetes and makes it difficult for the body to produce insulin, eliminate toxins, and keep the entire immune system strong.
Men need a bit more zinc than most women to ensure healthy reproduction. Sperm is high in zinc, and so a deficiency should be considered strongly if you have any fertility concerns. Males and females ages 9 to 13 should get 8 milligrams daily, while males 14 and older should consume 11 milligrams a day. Women ages 14 to 18 need 9 milligrams a day, while women 19 and older need 8 milligrams daily. (Pregnancy and breastfeeding require more zinc, which I cover in Chapter 20).
Picking up zinc from vegan foods
Fortified foods are always going to help you get the nutrition you need, but unadulterated, natural foods are a fantastic source of whole nutrition. Not only will these natural foods provide you with the zinc that you need, but they also will provide you with other healthy benefits as well, such as fiber and healthy fats. Table 4-3 lists some great sources of zinc.
Table 4-3 Vegan Sources of Zinc
Food
Amount
Zinc (mg)
Red Star Nutritional Yeast
2 Tbsp.
3.2
Breakfast cereals
3/4 cup
3.0–4.0
Peanuts
1/4 cup
3
Brazil nuts
1/2 cup
2.2
Baked beans, canned
1/2 cup
1.6
Cashews,