​But if you’re vegan how do you get….part 2 Vitamin D & iron

For most of human history, humans got their vitamin D from sun exposure. 
Before the days of fortified foods it would have been pretty hard to get enough from food. Best way is a few hours out in the sun of course in many places that’s not an option especially now as it’s fall soon to be winter. If you’re lucky enough to be in a fairly sunny area like parts of California or Arizona (or like us on an Island!) be sure to get outside and that Vitamin D!
List of food options for the big D 😜😜
Mushrooms:

Researchers have reported that mushrooms can provide as much vitamin D as a supplement.  Portobello, maitake, morel, button, and shiitake mushrooms are all high in vitamin D. 

**And you can set them out in the sun to boost their vitamin D content! Even just a min can make a big difference. 

 http://m.huffpost.com/us/entry/1635941
Vegan milk:

Soy and almond milk are often fortified with vegan vitamin D… but check the label to be sure. Some coconut, hemp,rice and others can be too but more difficult to come by those that are fortified. 
Tofu:

Like with soy milk check to be sure but most nowadays are fortified.

 Can offer 20% of daily value too per serving. 
Orange juice, fortified. Again check it.
Soy yogurt, fortified with

vitamin D.

If nothing else there are vegan Supplements (Oral Spray or Capsules)

IRON:

You can increase iron absorption by:
Adding a source of vitamin C at meals 

Avoiding tea and coffee at meals.

Increasing legume (peanuts, beans, lentils, peas etc) intake.

Cooking foods (especially water based acidic foods like tomato sauce) in cast iron skillets. YES! That is true 😄😄
List of iron options:
Dried Fruit. Dried peach halves contain the most iron followed by prunes, apricot halves and raisins. Make sure to find dried fruit that has no sugar added. 

Or dehydrate your own fruit! 
Blackstrap Molasses.

Blackstrap molasses is a healthy sweetener. 
Dark Leafy Greens.

Spinach ,kale,romaine lettuce ,green leaf lettuce,Swiss chard. 
Tofu. 

Tempeh. 
Beans & Legumes: lentils, soybeans,chickpeas etc. 
Whole Grains

Whole grains are another great source of plant-based iron and a you can easily add whole grains to your daily diet. 
All Nuts and Seeds

Seeds, particularly pumpkin, squash and sesame, are great sources

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