How to get enough protein and vitamin D from plant-based sources

If you’re following a plant-based diet, you might wonder how to get enough protein and vitamin D from your food. These nutrients are essential for your health, but they are often associated with animal products. Don’t worry, you can still meet your needs with plant foods, as long as you plan your meals well and choose a variety of sources. In this blog post, I’ll share some tips and tricks on how to get enough protein and vitamin D from plant-based sources, and why it matters for your well-being.

**Why do you need protein and vitamin D?**

Protein is a macronutrient that helps build and maintain your muscles, bones, skin, hair, nails, and other tissues. It also plays a role in many biochemical reactions, such as enzyme production, hormone regulation, and immune function. Protein is made of smaller units called amino acids, some of which your body can make, and some of which you need to get from food. These are called essential amino acids.

Vitamin D is a fat-soluble vitamin that helps your body absorb calcium and phosphorus, which are important for bone health. It also supports your immune system, nerve function, muscle strength, and mood. Vitamin D is unique because your body can make it when your skin is exposed to sunlight. However, many factors can affect how much vitamin D you produce, such as the season, time of day, latitude, cloud cover, sunscreen use, skin pigmentation, and age. That’s why it’s also important to get some vitamin D from food or supplements.

**How much protein and vitamin D do you need?**

The amount of protein and vitamin D you need depends on your age, weight, activity level, health status, and other factors. As a general guideline, adults need about 0.8 grams of protein per kilogram of body weight per day. For example, if you weigh 60 kg (132 lbs), you need about 48 grams of protein per day. However, you may need more if you’re very active, pregnant, breastfeeding, or recovering from an illness or injury.

The recommended intake for vitamin D varies by country and organization. In the UK, the government advises everyone over one year old to get 10 micrograms (mcg) of vitamin D per day. In the US, the Institute of Medicine recommends 15 mcg (600 IU) per day for most adults. However, some experts suggest that higher intakes may be beneficial for optimal health. The best way to know how much vitamin D you need is to check your blood levels with your doctor.

**What are some plant-based sources of protein and vitamin D?**

Most plant foods contain some protein, but some are richer than others. The best sources of plant-based protein are:

– Soy products: tofu, tempeh, edamame beans, soy milk, soy yogurt
– Meat alternatives: veggie burgers, sausages, nuggets
– Legumes: beans (black beans kidney beans chickpeas etc.), lentils peas hummus
– Nuts: almonds walnuts pistachios cashews etc.
– Seeds: chia seeds flax seeds hemp seeds pumpkin seeds sunflower seeds etc.
– Whole grains: oats quinoa brown rice buckwheat etc.

These foods also provide other nutrients that are important for your health such as fiber iron zinc magnesium B vitamins and antioxidants.

Most food sources of vitamin D are of animal origin such as eggs oily fish red meat and liver. However there are some plant-based options that can help you boost your intake such as:

– Fortified foods: plant milks cereals orange juice margarines etc.
– Mushrooms: especially if exposed to sunlight or UV light
– Supplements: vegan-friendly forms of vitamin D such as D2 or D3 from lichen

**How to make the most out of your plant proteins and vitamin D?**

To ensure that you get enough protein and vitamin D from plant-based sources you need to eat a balanced and varied diet that includes different types of foods every day. Here are some tips to help you optimize your intake:

– Mix and match different plant proteins throughout the day to get all the essential amino acids. For example have oatmeal with nuts and seeds for breakfast a bean salad for lunch tofu stir-fry for dinner and hummus with crackers for a snack.
– Choose fortified foods that have added vitamin D such as plant milks cereals orange juice margarines etc. Check the labels to see how much vitamin D they provide per serving.
– Eat mushrooms regularly especially if they have been exposed to sunlight or UV light which increases their vitamin D content.
– Consider taking a supplement if you live in a place where sunlight is scarce or if you have a low blood level of vitamin D. Look for vegan-friendly forms of vitamin D such as D2 or D3 from lichen and follow the dosage recommended by your doctor or dietitian.
– Enjoy some sun exposure when possible but be careful not to burn. The amount of time you need to make enough vitamin D depends on your skin type the season the time of day and the latitude. As a rough guide 10 to 15 minutes of sun exposure on your face and arms a few times a week may be enough for most people.