Which Plant is High in Vitamin D? (The Fungi Exception)

An estimated one billion people worldwide have a vitamin D deficiency. When asking which plant is high in vitamin D, the answer often comes with an important clarification: most traditional plants contain negligible amounts. The primary exception to this rule is fungi, specifically mushrooms, and certain lichen.

Quick Summary

This article explores the very limited natural plant-based sources of vitamin D, primarily focusing on UV-exposed mushrooms and lichen. It also covers the importance of fortified foods and the role of sunlight for those following a vegan or vegetarian diet.

Key Points

• Mushrooms are the primary natural plant-based source. UV-exposed mushrooms are a key natural plant-based food source of vitamin D.

• UV-exposure boosts mushroom vitamin D. The vitamin D content in mushrooms is significantly increased when they are exposed to ultraviolet (UV) light, either in the wild or commercially.

• Most traditional plants lack vitamin D. Traditional fruits and vegetables contain only negligible amounts and cannot be relied upon to meet dietary vitamin D requirements.

• Fortified foods are a reliable strategy. Plant-based milks, cereals, and tofu can provide consistent vitamin D for vegans.

• Lichen offers a vegan D3 option. For those seeking vitamin D3, which is typically animal-derived, lichen-based supplements provide a vegan-friendly alternative.

• Sunlight is still the most efficient method. The body's primary way of producing vitamin D is through sun exposure, which is important to consider alongside dietary sources.

• Biofortification research is promising. Scientific research is exploring ways to increase vitamin D in plants through genetic modification.

Understanding the Plant-Based Vitamin D Challenge

For those following a plant-based diet, obtaining sufficient vitamin D from whole food sources is a challenge. While animals produce vitamin D3 (cholecalciferol) and fungi produce vitamin D2 (ergocalciferol), most edible plants do not produce either in significant quantities. This makes fortified foods and supplements crucial for adequate intake.

The Fungi Exception: Mushrooms and Lichen

Mushrooms are the most notable exception and can be a significant source of vitamin D, particularly when exposed to ultraviolet (UV) light.

Mushrooms as a Natural Source

• UV-exposed mushrooms: Many commercial mushrooms are treated with UV light to increase their vitamin D content. A serving can provide a substantial portion of the daily recommended intake.
• Wild mushrooms: Varieties like morels are good sources of vitamin D2 due to natural sun exposure.

Lichen is another plant-derived source, used to extract vegan vitamin D3 for supplements.

Fortified Foods: A Reliable Option

Fortified foods are essential for consistent vitamin D intake on a plant-based diet.

• Plant-based milks: Soy, almond, and oat milks are often fortified.
• Cereals: Many breakfast cereals and some oatmeal products contain added vitamin D.
• Tofu: Some tofu brands are fortified.
• Orange juice: Certain brands offer fortified orange juice.

Sunlight: The Original Source

Sunlight is the body's most effective way to produce vitamin D3. While not a plant source, it's a vital factor in maintaining adequate levels. However, sun exposure can be limited, necessitating other sources.

The Future of Vitamin D Biofortification

Research is exploring genetically editing plants, like tomatoes, to increase their provitamin D3 levels, which can then be converted to vitamin D3 with UV exposure.

Comparison of Plant-Based Vitamin D Sources

Source	Form of Vitamin D	UV-Exposure Required?	Notes
Mushrooms	D2 (Ergocalciferol)	Yes, for significant amounts	Check labels for UV treatment.
Fortified Foods (e.g., milk, cereal)	D2 or D3	No	Read nutritional labels.
Lichen-derived Supplements	D3 (Cholecalciferol)	No	Vegan source of D3.
Traditional Plants (e.g., vegetables)	Negligible	Not applicable	Not a reliable source.
Biofortified Tomatoes (Research)	D3 (Cholecalciferol)	Yes	Future potential source.

Conclusion: Which Plant is High in Vitamin D?

Which plant is high in vitamin D? Primarily fungi like UV-exposed mushrooms and lichen. Traditional plants offer negligible amounts. For those on a plant-based diet, a combination of safe sun exposure, UV-treated mushrooms, fortified foods, and potentially lichen-based supplements is recommended for adequate vitamin D intake. Relying solely on non-fortified, traditional plant foods is insufficient.

Frequently Asked Questions

• Can I get enough vitamin D from just vegetables? No, most vegetables contain negligible amounts of vitamin D. You need UV-exposed mushrooms, fortified foods, or supplements.
• How much vitamin D is in UV-exposed mushrooms? Some UV-exposed mushrooms, like maitake, can provide significant amounts, potentially exceeding the daily value in a single serving.
• What is the difference between vitamin D2 and D3? D2 is found in mushrooms and some plants, while D3 is typically from animals or lichen. Both can raise blood levels.
• What are some common fortified plant-based foods? Examples include plant-based milks, cereals, tofu, and orange juice. Always check the label.
• Can I expose my own mushrooms to sunlight to increase vitamin D? Yes, placing mushrooms in direct sunlight for a few hours can boost their vitamin D2 content.
• What is a lichen-derived vitamin D3 supplement? These supplements provide a vegan source of vitamin D3 from lichen.
• Is sunlight a better source than food for vitamin D? Sunlight is the most efficient production method, but consistent intake often requires food and supplements due to varying sun exposure.
• What are biofortified plants? Plants engineered to have higher nutrient levels. Research is ongoing for vitamin D biofortified tomatoes.

Key Takeaways

• Mushrooms are the primary natural plant-based source. UV-exposed mushrooms are a key natural plant-based food source of vitamin D.
• Most plants are not high in vitamin D. Traditional fruits and vegetables are not reliable sources.
• Fortified foods are a reliable strategy. Plant-based milks, cereals, and tofu can provide consistent vitamin D for vegans.
• Lichen offers a vegan D3 option. Lichen-based supplements provide a vegan-friendly alternative to animal-derived D3.
• Sunlight and supplements are essential. Combining diet with safe sun exposure and/or supplements is an effective approach.
• Biofortification research is promising. Scientists are exploring ways to increase vitamin D in plants through genetic modification.

Citations

13 Best Foods High in Vitamin D - GoodRx: https://www.goodrx.com/conditions/vitamin-d-deficiency/best-food-sources-for-vitamin-d Vitamin D-Rich Foods for Strong Bones and Immunity | Max Hospital: https://www.maxhealthcare.in/blogs/vitamin-d-rich-foods Vitamin D Rich Foods Vegetarian - Consensus: https://consensus.app/questions/vitamin-d-rich-foods-vegetarian/ Vegetable Sources of Vitamin D - OmegaQuant: https://omegaquant.com/vegetable-sources-of-vitamin-d/ Foods High in Vitamin D3 - WebMD: https://www.webmd.com/diet/foods-high-in-vitamin-d3 7 Nutritious Foods That Are High in Vitamin D - Healthline: https://www.healthline.com/nutrition/9-foods-high-in-vitamin-d 13 Best Foods High in Vitamin D - GoodRx: https://www.goodrx.com/conditions/vitamin-d-deficiency/best-food-sources-for-vitamin-d Vitamin D in plants: a review of occurrence, analysis, and ...: https://pmc.ncbi.nlm.nih.gov/articles/PMC3651966/ Sources of Vitamin D3 | Vegetology - Vegetology: https://www.vegetology.com/blog/this-unheard-of-vitamin-d3-source-will-make-you-think-twice-about-your-supplements Vitamin D mushrooms: https://www.foodstandards.gov.au/sites/default/files/science-data/monitoringnutrients/afcd/Documents/FINAL%20-%20Vitamin%20D%20Mushrooms%20report.pdf 7 Nutritious Foods That Are High in Vitamin D - Healthline: https://www.healthline.com/nutrition/9-foods-high-in-vitamin-d Biofortification - Learn Genetics Utah: https://learn.genetics.utah.edu/content/flowers/biofortification/ Biofortified tomatoes to combat Vitamin D deficiency: https://www.jic.ac.uk/research-impact/our-strategic-research-programmes/harnessing-biosynthesis-for-sustainable-food-and-health-hbio/impact/biofortified-tomatoes-to-combat-vitamin-d-deficiency/ Is vitamin D (Vit D) present in plants? - Dr.Oracle: https://www.droracle.ai/articles/257895/can-vit-d-present-in-plant Vegan Vitamin D: Sources, Supplements, Benefits, More: https://www.healthline.com/health/vegan-vitamin-d Best Vegan Vitamin D Supplements (According to a Dietitian): https://morethanjustveggies.com/vegan-vitamin-d/

Frequently Asked Questions

Can I get enough vitamin D from just vegetables?

No, most vegetables contain negligible amounts of vitamin D. For a reliable source, you must look to UV-exposed mushrooms, fortified foods, or supplements.

How much vitamin D is in UV-exposed mushrooms?

The amount varies, but some UV-exposed mushrooms, like maitake, can contain over 2,000 IU of vitamin D per 3 oz serving, which is more than the daily value for most adults.

What is the difference between vitamin D2 and D3?

Vitamin D2 (ergocalciferol) is the form found in mushrooms and some plants, while Vitamin D3 (cholecalciferol) is typically produced by animals or sourced from lichen. Some studies suggest D3 may be slightly more potent, but both can effectively raise blood vitamin D levels.

What are some common fortified plant-based foods?

Common fortified options include plant-based milks (soy, almond), breakfast cereals, tofu, and orange juice. Always check the nutritional label to confirm.

Can I expose my own mushrooms to sunlight to increase vitamin D?

Yes, placing mushrooms in direct sunlight for a few hours can boost their vitamin D2 content. This is an effective and simple way to enhance their nutritional profile.

What is a lichen-derived vitamin D3 supplement?

Lichen-derived supplements use a natural, plant-based source to provide vitamin D3, making them a suitable option for vegans who want D3 instead of D2.

Is sunlight a better source than food for vitamin D?

Sunlight is the most efficient production method. However, relying solely on sun exposure can be difficult due to season, location, and skin cancer risks, making food and supplements important for consistent intake.

What are biofortified plants?

Biofortified plants are crops that have been bred or genetically engineered to have higher levels of specific nutrients. For vitamin D, scientists are researching how to biofortify tomatoes and other plants.