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List Of Fruits And Vegetables Rich In Vitamin D

Dr Pavani Battula

6 Min Read

Fast Check Fact Checked

A healthy diet includes taking the right amount of macronutrients such as carbohydrates, proteins, and fats, and micronutrients such as vitamins, calcium, iron, zinc, and other minerals.

Any one component missing from your diet could cause you to fall sick. And more often than not, people lack vitamin D in their diet. Vitamin D deficiency has been associated with a weakened immune system and frequent infections. In severe cases, they can also increase your risk of osteomalacia (or nutritional rickets), a medical condition causing your bones to become soft.

In this article, we’ll look at some fruits and vegetables rich in vitamin D. But before getting into the topic, let’s first understand some basics about vitamin D and why is it important for your body.

Importance Of Vitamin D

Vitamin D is crucial for various functions in the body, and its importance extends beyond just bone health. Here are some key reasons why vitamin D is important:

Bone Health

One of the well-known roles of vitamin D is its contribution to the health of bones and teeth. It helps the body absorb calcium and phosphorus, essential minerals for bone formation and maintenance. A deficiency in vitamin D can lead to brittle bones and conditions like rickets in children and osteoporosis in adults.

Immune System Support

Vitamin D plays a role in supporting the immune system. It helps regulate the immune response and has been linked to a lower risk of chronic diseases and infections. Some studies suggest that adequate vitamin D levels may reduce the risk of respiratory infections.

Muscle Function

Vitamin D is important for muscle function and strength. It may help prevent falls in the elderly by improving muscle strength and coordination.

Cell Growth and Differentiation

Vitamin D is involved in the regulation of cell growth and differentiation, which is essential for maintaining healthy tissues and preventing the development of certain cancers.

Cardiovascular Health

Some research indicates that vitamin D may have a positive impact on cardiovascular health by helping to regulate blood pressure and reduce inflammation.

Mood and Mental Health

There is evidence to suggest that vitamin D may play a role in mood regulation and mental health. Low levels of vitamin D have been associated with conditions such as depression and seasonal affective disorder (SAD).

Insulin Regulation

Vitamin D is involved in insulin production and secretion, and it may play a role in insulin sensitivity. This is important for the regulation of blood sugar levels and may have implications for individuals with diabetes.

Autoimmune Diseases

There is ongoing research into the relationship between vitamin D and autoimmune diseases. Some studies suggest that maintaining adequate vitamin D levels may help reduce the risk of certain autoimmune conditions.

It’s important to note that while vitamin D can be obtained through exposure to sunlight, it can also be acquired through dietary sources and supplements. However, excessive intake of vitamin D can be harmful, so it’s essential to maintain a balance and consult with a healthcare professional for personalized advice.

Source Of Vitamin D2 And Vitamin D3

Vitamin D exists in two main forms in your body:

(1) Vitamin D2. These come from plant sources.

And

(2) Vitamin D3. These come from animal sources and are also synthesized in your skin.

Now here’s the thing, vitamins D2 and D3 are not equal in improving your vitamin D levels. And here’s why. Most research shows that vitamin D3 is more effective at raising your vitamin D levels than vitamin D2. Therefore, a person’s dietary vitamin D intake solely depends on animal sources and not plants.

Source Of Vitamin D For Vegans

Although you may not find vitamin D-rich vegetables, there are alternatives to improving your vitamin D levels. Here are some foods vegans can consume.

1) Wild mushrooms

vitamin d vegetables MFine - wild mushrooms

Mushrooms are one of the few plant-based foods rich in vitamin D. Just like humans, mushrooms also synthesize this vitamin when exposed to sunlight. Therefore make sure you buy only those mushrooms treated with UV since not every mushroom is useful for improving your vitamin D levels, as most mushrooms are cultivated in the dark.

2) Plant milk

When looking for plant-based milk, look for ones fortified with vitamin D. One cup of soy milk (237 ml), for example, contains around 100 – 119 IU of vitamin D. Other sources of plant milk are almonds, rice, and oat milk.

3) Yogurt

Like plant-based milk, look for yogurts fortified with vitamin D. 170 gms of fortified yogurt contains about 88 IU of vitamin D.

4) Fortified cereals

Fortified ready-to-eat cereals and oatmeal are good sources of vitamin D. Enjoy a bowl of cereal with fortified soy milk and a glass of orange juice to meet half your recommended allowance of vitamin D.

5) Cheese

cheese vitamin d

Cheese, when eaten in moderation, can be good for your health. It’s rich in calcium, and most varieties contain about 8 – 24 IU of vitamin D per 50 gm serving*.

Vitamin D Fruits

vitamin d fruits MFine orange

Fruits naturally do not contain vitamin D, but there are alternatives to it — you can try looking for fruits fortified with vitamin D. For example, fortified orange juice. A cup of such orange juice contains approximately 100 IU of vitamin D. Other ways to obtain additional vitamin D include fortified breakfast cereals and oatmeal.

The Most Effective Source Of Vitamin D

If you’re a vegan, the most effective way to meet your daily dose of vitamin D is by getting a D – Break every day, i.e., exposing yourself to sunlight every day for 15 minutes between 10 am and 1 pm. We understand that it’s easy to forget about your health with work and family commitments taking up so much time. But taking short breaks once in a while at work can help boost your vitamin D levels. Also, be mindful of going out in the sun after 1 pm; studies show that sunlight after 1 pm may cause skin cancer. So unless it’s absolutely required, avoid stepping out. Or if you have to step out, use good sunscreen or wear full-sleeve clothing.

Alternatively, you can take vitamin D supplements in the form of tablets. Please consult your doctor though before taking supplements.

Want to know if you’re at risk of vitamin D deficiency? Try this simple Self-Check for vitamin D to assess your risk in under 3 minutes.

Frequently Asked Questions

1) What is the recommended daily dose of vitamin D?

Ans: A person’s daily dose of vitamin D depends on their age and underlying health conditions.

0 to 12 months: 400 IU
1 to 18 years: 600 IU
19 to 70 years: 600 IU
Above 70 years: 800 IU

2) Is it better to take vitamin D supplements every day or once a week?

Ans: Oral vitamin D supplements can be taken once a day. However, do so only after consulting a doctor.

3) How soon will I feel better after taking vitamin D supplements?

Ans: Taking vitamin D supplements can produce positive results in three to four months.

4) What is vitamin D toxicity?

Ans: Excess vitamin D consumption can cause excess calcium to build up in your blood. This can cause you to feel nausea, vomiting, weakness, and frequent urination.

5) How long does vitamin D stay in your system?

Ans: It’s difficult to say how long vitamin D stays in your body, but it appears that large doses will last approximately two months.

Read a complete guide on Vitamin D deficiency: symptoms, causes, diagnosis, and treatment.

Conclusion

We have discussed why vitamin D is important and the fruits and vegetables that contain this vitamin. Make sure to include all these fruits and vegetables in your diet to stay healthy and active all the time. Get a vitamin D self-check done at home to know the results and consult a doctor if you have a deficiency.