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Format: Layer, Start, End, Style, Name, MarginL, MarginR, MarginV, Effect, Text
Dialogue: 0,0:00:00.18,0:00:06.44,Default,,0000,0000,0000,,Where do vegans like me get our vitamin\ND? Well, from the sun, of course. I mean c’mon.
Dialogue: 0,0:00:07.36,0:00:12.33,Default,,0000,0000,0000,,Can’t you tell? Can you? Probably not…
Dialogue: 0,0:00:16.25,0:00:21.68,Default,,0000,0000,0000,,Hi it’s Emily from Bite Size Vegan and welcome\Nto another vegan nugget. Vitamin D is of course
Dialogue: 0,0:00:21.68,0:00:27.08,Default,,0000,0000,0000,,associate with the sun, but with estimates\Nof around 70% of the population being deficient,
Dialogue: 0,0:00:27.25,0:00:32.02,Default,,0000,0000,0000,,we’re apparently not getting the exposure\Nwe require. Now this is an oversimplification
Dialogue: 0,0:00:32.02,0:00:38.73,Default,,0000,0000,0000,,of the matter as vitamin D comes in two basic\Nforms: D2 and D3. D2 is present in vegetables
Dialogue: 0,0:00:38.73,0:00:43.75,Default,,0000,0000,0000,,and various supplements and D3 is mainly formed\Nfrom our skin’s exposure to the sun.
Dialogue: 0,0:00:44.01,0:00:50.37,Default,,0000,0000,0000,,But is also present in a variety of animal products,\Nlike fatty fish and their oils, beef liver,
Dialogue: 0,0:00:50.37,0:00:55.76,Default,,0000,0000,0000,,egg yolks, and fortified dairy and grain products.\NThe fortified products, however, have marginal
Dialogue: 0,0:00:55.76,0:01:00.81,Default,,0000,0000,0000,,levels for the most part, and are not well\Nregulated. So what’s a vegan, particularly
Dialogue: 0,0:01:00.81,0:01:06.27,Default,,0000,0000,0000,,a vegan in non-tropical climates, to do? Well,\Nin this fifth video in my nutrient series
Dialogue: 0,0:01:06.27,0:01:09.82,Default,,0000,0000,0000,,with nutrition powerhouse Dr. Michael Greger\Nof Nutritionfacts.org,
Dialogue: 0,0:01:10.20,0:01:12.35,Default,,0000,0000,0000,,We’ll tackled the vitamin D debacle.
Dialogue: 0,0:01:12.64,0:01:17.65,Default,,0000,0000,0000,,Could you talk a little bit about Vitamin-D\Nin, you know, a plant based diet. Where are
Dialogue: 0,0:01:17.65,0:01:22.29,Default,,0000,0000,0000,,we getting it...Is it beyond just exposing\Nyourself to the sun and how does all of that work?
Dialogue: 0,0:01:22.55,0:01:26.55,Default,,0000,0000,0000,,So, Vitamin-D is the sunshine\Nvitamin. It’s actually not a vitamin but
Dialogue: 0,0:01:26.55,0:01:31.91,Default,,0000,0000,0000,,a hormone...our skin makes when it’s exposed\Nto sunlight. Of course, depends on where you
Dialogue: 0,0:01:31.91,0:01:37.23,Default,,0000,0000,0000,,live on the planet. We evolved running around,\Nyou know, naked in equatorial Africa getting
Dialogue: 0,0:01:37.23,0:01:43.07,Default,,0000,0000,0000,,baked in the sun all day. We just weren’t\Nmeant to live at such latitudes where during
Dialogue: 0,0:01:43.07,0:01:47.15,Default,,0000,0000,0000,,the winter months, up in Boston for example,\NJanuary, February, no matter how much you
Dialogue: 0,0:01:47.15,0:01:52.19,Default,,0000,0000,0000,,sunbathe naked on the commons, you are not\Ngoing to make enough Vitamin-D. Now, there
Dialogue: 0,0:01:52.19,0:01:59.11,Default,,0000,0000,0000,,are some Vitamin-D you made in the summer\Nthat will be stored in your fat, and so you...
Dialogue: 0,0:01:59.11,0:02:04.14,Default,,0000,0000,0000,,...but your levels will dip below which we believe\Nis optimal. So, particularly during the winter
Dialogue: 0,0:02:04.14,0:02:10.25,Default,,0000,0000,0000,,months or anytime during the year for people\Nnot getting enough mid-day sun, and for white
Dialogue: 0,0:02:10.25,0:02:16.65,Default,,0000,0000,0000,,enough people at low enough latitudes, you\Nknow, 5 minutes forearms and face...
Dialogue: 0,0:02:18.41,0:02:26.01,Default,,0000,0000,0000,,...can be enough mid-day sun. But, particularly at higher\Nlatitudes with darker skin, people that are
Dialogue: 0,0:02:26.01,0:02:33.23,Default,,0000,0000,0000,,older, or those that have jobs and they’re\Ninside all day, no matter how sunny it is
Dialogue: 0,0:02:33.23,0:02:38.18,Default,,0000,0000,0000,,outside, should get their Vitamin-D from Vitamin-D\Nsupplements. So, I recommend for people not
Dialogue: 0,0:02:38.18,0:02:46.23,Default,,0000,0000,0000,,getting enough mid-day sun to take...2,000\NInternational Units (IU) of Vitamin-D a day which is what I do.
Dialogue: 0,0:02:46.23,0:02:49.79,Default,,0000,0000,0000,,Do you know, are there any Vitamin-D\Nsupplements that you are aware of that don’t
Dialogue: 0,0:02:49.79,0:02:52.80,Default,,0000,0000,0000,,have their source from Lanolin or any sheep\Nsources?
Dialogue: 0,0:02:52.80,0:02:59.39,Default,,0000,0000,0000,,Oh yeah, so all D2 sources come\Nfrom fungi; from mushrooms, and there are
Dialogue: 0,0:02:59.39,0:03:05.46,Default,,0000,0000,0000,,now plant based sources of D3 which are made\Nfrom lichen. And the studies showing that
Dialogue: 0,0:03:05.68,0:03:12.05,Default,,0000,0000,0000,,Vitamin-D, optimal Vitamin-D levels associated\Nwith longer life have come from Vitamin-D3
Dialogue: 0,0:03:12.05,0:03:16.83,Default,,0000,0000,0000,,studies, so I encourage people, eh...that\ND3 is better just because we have data there.
Dialogue: 0,0:03:16.83,0:03:21.21,Default,,0000,0000,0000,,So, you can get plant based or animal based\ND3 just as easily.
Dialogue: 0,0:03:21.98,0:03:26.72,Default,,0000,0000,0000,,I hope you enjoyed hearing from Dr. Greger\Non this matter. Just to note, Vitamin D is
Dialogue: 0,0:03:26.72,0:03:31.14,Default,,0000,0000,0000,,essential for bone health as it helps calcium\Nget from our intestines to our bones.
Dialogue: 0,0:03:31.50,0:03:36.65,Default,,0000,0000,0000,,You can find out all about calcium in a vegan\Ndiet in this video. It also helps with muscle
Dialogue: 0,0:03:36.65,0:03:42.11,Default,,0000,0000,0000,,function and is associated with lower risks\Nof breast and colon cancer. Vitamin D may
Dialogue: 0,0:03:42.11,0:03:45.63,Default,,0000,0000,0000,,also play a role in mood stabilization and\Nfighting depression.
Dialogue: 0,0:03:45.94,0:03:50.63,Default,,0000,0000,0000,,As Dr. Greger said, depending on where your\Nlive, and even your body’s individual absorption
Dialogue: 0,0:03:50.63,0:03:56.59,Default,,0000,0000,0000,,issues, you may not be getting adequate vitamin\ND, regardless of your diet. We were intended
Dialogue: 0,0:03:56.59,0:04:01.97,Default,,0000,0000,0000,,to get our D from the sun but as most of us\Nare no longer running around naked in the
Dialogue: 0,0:04:01.97,0:04:06.93,Default,,0000,0000,0000,,tropical sun and feeling the rays lap our skin\Nwith their warm embrace.
Dialogue: 0,0:04:12.50,0:04:15.02,Default,,0000,0000,0000,,Well, this is...awkward.
Dialogue: 0,0:04:18.16,0:04:22.83,Default,,0000,0000,0000,,There are areas of the world where sun-based\Nvitamin D is simply not available for long
Dialogue: 0,0:04:22.83,0:04:28.35,Default,,0000,0000,0000,,stretches of time. Dietarally, there now exists\NUV-exposed mushrooms that contain vitamin D
Dialogue: 0,0:04:28.75,0:04:33.20,Default,,0000,0000,0000,,Mushrooms naturally produce and store the\Nvitamin when exposed to sunlight, but don’t
Dialogue: 0,0:04:33.20,0:04:38.32,Default,,0000,0000,0000,,tend to grow in sunlight, so farmers have\Ntaken to briefly exposing harvested mushrooms
Dialogue: 0,0:04:38.32,0:04:43.68,Default,,0000,0000,0000,,to UV light. This can also be accomplished\Nby leaving them in the sun, however then...
Dialogue: 0,0:04:44.47,0:04:45.51,Default,,0000,0000,0000,,...they shrivel up.
Dialogue: 0,0:04:49.70,0:04:50.35,Default,,0000,0000,0000,,Eww!
Dialogue: 0,0:04:51.79,0:04:52.67,Default,,0000,0000,0000,,No..Eww!
Dialogue: 0,0:04:52.84,0:04:57.43,Default,,0000,0000,0000,,So, if you want to supplement, how do you\Nensure the sources are vegan? Well, D2 is
Dialogue: 0,0:04:57.43,0:05:03.03,Default,,0000,0000,0000,,always vegan, as it’s a plant-based source,\Nbut D3, which is commonly used in supplements
Dialogue: 0,0:05:03.03,0:05:08.57,Default,,0000,0000,0000,,and vitamin D fortified grains, juices, and\Nother products, comes from lanolin, which
Dialogue: 0,0:05:08.57,0:05:10.26,Default,,0000,0000,0000,,is derived from sheep’s wool.
Dialogue: 0,0:05:10.45,0:05:14.58,Default,,0000,0000,0000,,Now if you’re thinking “what’s the big\Ndeal? It’s not like sheep are dying for
Dialogue: 0,0:05:14.58,0:05:19.39,Default,,0000,0000,0000,,their wool". Please see my video on whether\Nwool is vegan. Up until more recent years,
Dialogue: 0,0:05:19.39,0:05:24.47,Default,,0000,0000,0000,,there were no vegan vitamin D3 supplements.\NHowever, now there are several brands of vegan
Dialogue: 0,0:05:24.47,0:05:26.81,Default,,0000,0000,0000,,D3 on the market, derived from lichen.
Dialogue: 0,0:05:27.03,0:05:31.73,Default,,0000,0000,0000,,I have links to the vegan D3 supplements and further\Nreading in the blog post for this video, which
Dialogue: 0,0:05:31.73,0:05:37.05,Default,,0000,0000,0000,,is linked in the video description below and in\Nthe infocard sidebar. Now I personally don’t eat any
Dialogue: 0,0:05:37.05,0:05:40.75,Default,,0000,0000,0000,,fortified foods so when I enter my food intake into Cronometer,
Dialogue: 0,0:05:40.75,0:05:45.16,Default,,0000,0000,0000,,my vitamin D always looks,\Nkind of sad. But, I am sure to expose myself
Dialogue: 0,0:05:45.16,0:05:50.39,Default,,0000,0000,0000,,to sunlight regularly and, when living in\Nless friendly climates, I will supplement with vegan options.
Dialogue: 0,0:05:50.66,0:05:56.69,Default,,0000,0000,0000,,Now, a word of caution- you can take too many vitamin\ND supplements, resulting in high blood calcium
Dialogue: 0,0:05:56.69,0:06:02.49,Default,,0000,0000,0000,,levels, which can lead to nausea, constipation,\Nconfusion, abnormal heart rhythm, and even
Dialogue: 0,0:06:02.49,0:06:06.05,Default,,0000,0000,0000,,kidney stones. So please stay within doctor-recommended\Ndoses.
Dialogue: 0,0:06:06.64,0:06:12.52,Default,,0000,0000,0000,,So, to track your own vitamin D, check out\NCronometer. You can enter your meals and activity
Dialogue: 0,0:06:12.52,0:06:16.39,Default,,0000,0000,0000,,to make sure you’re right where you want\Nto be. You can even go and create your own
Dialogue: 0,0:06:16.39,0:06:21.26,Default,,0000,0000,0000,,food, select supplement and enter the data\Nfor the supplement you take. Then, in your
Dialogue: 0,0:06:21.26,0:06:26.07,Default,,0000,0000,0000,,day’s nutrition report, you can have the option\Nof showing or hiding your supplements to see
Dialogue: 0,0:06:26.07,0:06:31.48,Default,,0000,0000,0000,,where your diet alone measures up. Pretty\Nfreakin’ cool, right? So cool that they’re
Dialogue: 0,0:06:31.48,0:06:35.56,Default,,0000,0000,0000,,actually sponsoring this video to get this\Ninformation out. And the best part?
Dialogue: 0,0:06:35.70,0:06:41.07,Default,,0000,0000,0000,,It's totally free to use these services. Be sure\Nto use the link in the video description below to make
Dialogue: 0,0:06:41.07,0:06:44.32,Default,,0000,0000,0000,,your free profile so they know that Bite Size\NVegan sent you.
Dialogue: 0,0:06:44.61,0:06:49.49,Default,,0000,0000,0000,,I myself just found out about the supplement\Noption on there and kind of had a nerdgasm.
Dialogue: 0,0:06:52.37,0:06:53.22,Default,,0000,0000,0000,,Too much?
Dialogue: 0,0:06:54.01,0:06:59.21,Default,,0000,0000,0000,,Anyways, if you enjoyed basking in the rays\Nof vegan education, give the video a big thumbs
Dialogue: 0,0:06:59.21,0:07:03.89,Default,,0000,0000,0000,,up and share it around to spread the nutritional\Ntruth. If you’re new here, be sure to hit that
Dialogue: 0,0:07:03.89,0:07:08.50,Default,,0000,0000,0000,,big red subscribe button down there for more\Nawesome vegan content every Monday, Wednesday,
Dialogue: 0,0:07:08.50,0:07:12.74,Default,,0000,0000,0000,,and some Fridays, and not to miss out on the\Nrest of the videos with Dr. Greger.
Dialogue: 0,0:07:13.05,0:07:18.81,Default,,0000,0000,0000,,You can find the playlist with all of the videos so far\Nin the infocard sidebar and in the video description below.
Dialogue: 0,0:07:19.06,0:07:23.07,Default,,0000,0000,0000,,If you want to help keep Bite Size\NVegan educating, please check out either of the support
Dialogue: 0,0:07:23.07,0:07:27.21,Default,,0000,0000,0000,,links in the video description below and for\Nperks and rewards for your support, just click on
Dialogue: 0,0:07:27.21,0:07:31.46,Default,,0000,0000,0000,,the Nugget Army icon there or the link in\Nthe description for more info on joining up.
Dialogue: 0,0:07:31.79,0:07:37.50,Default,,0000,0000,0000,,You can also find it in the info card sidebar.\NAnd hey, while you're here, go ahead and check out some of my related videos.
Dialogue: 0,0:07:37.79,0:07:41.68,Default,,0000,0000,0000,,Now go live vegan, get\Nyour D ethically, and I’ll see you soon.
Dialogue: 0,0:07:42.02,0:07:43.65,Default,,0000,0000,0000,,Where do I get my sun from?
Dialogue: 0,0:07:44.04,0:07:46.49,Default,,0000,0000,0000,,Vitamin D, not sun...from the sun.
Dialogue: 0,0:07:46.67,0:07:49.87,Default,,0000,0000,0000,,These are actually the sunglasses I wear...they go over glasses.
Dialogue: 0,0:07:50.16,0:07:52.68,Default,,0000,0000,0000,,Cause I'm to cheap to get a prescription, so.
Dialogue: 0,0:07:54.16,0:07:57.23,Default,,0000,0000,0000,,Rock it out like an old lady who just got her eyes dilated.