Other than fortified foods, mushrooms are the only sufficient non-animal source of vitamin D. Like humans, mushrooms can synthesize vitamin D when exposed to UV light ( 22 ). However, mushrooms produce vitamin D2, whereas animals produce vitamin D3 ( 22 ).
Some mushrooms also contain vitamin D. However, no other plant-based foods produce vitamin D.
The best food sources of vitamin D are oily fish, including salmon, mackerel, and sardines. Other sources include egg yolks, red meat, and liver. Vitamin D is added to some foods too, including breakfast cereals, plant milks and fat spreads.
As far as we can tell, there aren't any fruits that contain vitamin D. But there are lots of other reasons why you should make sure you have fruit in your daily diet.
According to a 2011 review , the vitamin E, beta carotene, vitamin D, protein, lecithin, and essential fatty acids in the oil can support healing and soothe the skin. Other small studies have shown that consuming avocados may help to protect the skin from harmful UV radiation.
Blueberries (14 microgram/half-cup) and grapes (11 micrograms/half-cup) and apples (up to 5 micrograms for one small apple) have lower amounts but are easy to add to a meal on the go.
Orange. There are limited Vitamin D fruits. Around 75% of the people worldwide are either allergic to dairy products or are lactose intolerant, and some of them are vegan. So, orange or orange juice is the best option with vitamin D and other nutrients such as calcium.
Fortified Milk Offers a Double Whammy: Vitamin D and Calcium
Fortified plant-based milks, such as soy and almond, can provide similar amounts of vitamin D. Enjoy a cold 8 oz glass of your preferred fortified milk straight, blend it into a smoothie, or use it to whip up your choice of coffee drink.
There is no vitamin D in broccoli. But one cup contains as much vitamin C as an orange. Plus, broccoli has calcium, iron, potassium, phosphorous, zinc, vitamins A, B, E and K.
Although carrots have no vitamin D, they contain other important nutrients that can benefit your health.
While potatoes do not have vitamin D, they are packed with several other nutrients. Potatoes are loaded with potassium, an electrolyte you need to balance fluid levels; iron, a mineral that aids in oxygen transport to each and every cell; and B vitamins, which work together to keep your metabolism going.
In general, the two main causes of vitamin D deficiency are: Not getting enough vitamin D in your diet and/or through sunlight. Your body isn't properly absorbing or using vitamin D.
With a serve of two eggs providing 82% of your daily recommended intake of vitamin D, eggs contain one of the highest quantities of vitamin D of any food.
Vitamin D is a fat-soluble vitamin, meaning that it does not dissolve in water and is absorbed best in your bloodstream when paired with high fat foods ( 1 ). For this reason, it's recommended to take vitamin D supplements with a meal to enhance absorption.
Regular sun exposure is the most natural way to get enough vitamin D. To maintain healthy blood levels, aim to get 10–30 minutes of midday sunlight, several times per week. People with darker skin may need a little more than this.
Depending what kind you get, cheese can naturally contain upwards of 30 IU of vitamin D per one-cup serving. Fontina, Muenster, and Monterey cheeses are some of the best choices for incorporating vitamin D into your diet. Richer varieties such as bleu cheese, brie, and gouda have six IU of vitamin D per ounce.
Unfortified whole milk and cheese provide only 1% of the daily value of vitamin D (Holden, 2009), which is insufficient for proper nutrition.
Bananas are a good source of several vitamins and minerals, especially potassium, vitamin B6, and vitamin C ( 1 ). Potassium. Bananas are a good source of potassium. A diet high in potassium can lower blood pressure in people with elevated levels and benefits heart health ( 6 ).
They have extremely high nutritional value. Blueberries have vitamin D, calcium, iron, potassium, phosphorus, and zinc.
Sweet Potatoes are a rich source of Vitamin D which is vital for calcium deposition and storage in our body.
Yogurt has between 2 and 3mg of vitamin D per serving. Like cereals, some brands of fortified milk and non-dairy milk may contain added sugar.