Plant Based Sources of Vitamin D

This post is “part 3” of a series called Vitamin D and Autism. Readers asked for a post listing food sources of vitamin D to help maintain levels of vitamin D .

Food Sources of Vitamin D
Because the body cannot always get enough vitamin D from the sun, it can also be ingested. Fatty ocean fish like salmon, halibut and tuna are a good source of vitamin D and omega-3 fatty acids. Both are important for brain health.  Some foods, like non-dairy milk and cereal, are often enriched with vitamin D. Other Vitamin D-rich foods include oatmeal, sweet potatoes, egg yolks, and organ meats like liver.

But for those who aren’t big fish eaters or are vegans, there is a reason why it’s hard to find plant sources of vitamin D. The reality is very few foods in nature contain vitamin D. Most of the vitamin D from plant based foods is artificially added or fortified as is most commonly seen in whole grain breakfast cereals.

Shiitake mushrooms naturally contain vitamin D-2. Ultraviolet-B enhancement of mushrooms boost the vitamin D content and have been used commercially to produce white, brown and portabella mushrooms that can meet 100 percent of your daily need in a 3 oz. serving, according to the USDA.

But as many in the autism spectrum are concerned with candida infection of the gut (a yeast), mushrooms (another type of yeast) are best avoided.

Therefore, until there is a discovery otherwise, your best bet for getting vitamin D is sunlight, or supplements especially when sun exposure is limited.
Vitamin D Supplements

I love these because they are free of: Yeast, Wheat, Milk, Egg, Soy, Salt, Tree Nuts, Peanuts, Shellfish, Gluten, Artificial Colors and Flavors, Salicylates and Preservatives and they are GMO Free!


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This post is an excerpt from the ebook: E.A.T. An Italian Mother’s Guide to Going Casein-free in Autism Spectrum Disorders now available on Amazon.


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