Regular tomatoes contain virtually no vitamin D, but scientists have developed genetically modified (GM) tomatoes that can produce significant amounts by knocking out specific genes, turning them into a rich source similar to eggs or tuna when exposed to light. These GM tomatoes accumulate provitamin D3, which converts to active vitamin D3 (cholecalciferol) when exposed to UVB light, offering a plant-based way to combat deficiencies, say ScienceDaily.com.
Each tomato has as much vitamin D as two eggs or 28g of tuna, two recommended sources.
Ziesmer's favorite foods rich in vitamin D include: Fatty fish: Salmon and trout are both typically high in vitamin D (opt for wild caught when possible, and sockeye salmon contains more than other salmon varieties), and a single serving nets you nearly 600 IUs.
Mushrooms: Certain mushrooms, such as maitake, morel, and shiitake, can produce vitamin D when exposed to sunlight. When fresh button mushrooms are deliberately exposed to the sun during midday for a duration of 15 to 20 minutes, they can produce significant amounts of vitamin D2.
Which foods are high in vitamin D?
No natural fruits are high in Vitamin D; it's primarily from sunlight, fatty fish, and fortified foods, but some fruits help absorption (avocado, banana) or are fortified (orange juice), while dried figs and apricots offer some benefits, so focus on fortified juices, plant milks, or supplements for D, alongside fruits that support its function.
To quickly increase Vitamin D, combine safe sunlight exposure (10-20 mins daily without sunscreen for lighter skin), taking high-dose Vitamin D3 supplements (consult a doctor first), and eating foods like fatty fish (salmon, tuna), egg yolks, fortified milk/cereals, and sun-exposed mushrooms, ensuring you take supplements with a fat source for better absorption.
Leafy Greens
Some of the most nutrient-dense vegetables are dark, leafy greens, such as: Kale: Kale is packed with vitamin K, offering 684% of your DV in one cup! It has 206% of your DV for vitamin A and 134% of your DV for vitamin C.
Fatty fish (like trout, salmon, tuna, and mackerel) and fish liver oils are among the best natural sources of vitamin D. Beef liver, egg yolks, and cheese have small amounts of vitamin D. Mushrooms provide a little vitamin D. Some mushrooms have been exposed to ultraviolet light to increase their vitamin D content.
Yes! Eggs are high in vitamin D, with a serving of two eggs containing 8.2µg of vitamin D. This is 82% of the recommended dietary intake for adults 51-70 years and more than 100% for younger age groups. Eggs are one of the highest food sources of vitamin D.
“Check the current USDA label on a carton of eggs and it will show that having that two-egg omelet provides 22 percent of the recommended daily allowance for vitamin D.
Although the list of foods naturally high in vitamin D is a short one, there are foods and beverages – like milk, orange juice, nutritional shakes and breakfast cereals fortified with the nutrient to help make life a little easier!
When vitamin D levels are low and the body isn't able to properly absorb calcium and phosphorus, there is an increased risk of bone pain, bone fractures, muscle pain, and muscle weakness. In older adults, severe vitamin D deficiency (levels less than 10 ng/mL) may also contribute to an increased risk of falls.
Ripe green tomatoes are a very good source of vitamins A, C and potassium. They also contain iron, calcium, dietary fiber, magnesium, and other minerals. Unripe (traditional red) tomatoes will not be as good a source for nutrients since they are not fully ripe.
The best sources are the flesh of fatty fish and fish liver oils. Smaller amounts are found in egg yolks, cheese, and beef liver. Certain mushrooms contain some vitamin D2; in addition some commercially sold mushrooms contain higher amounts of D2 due to intentionally being exposed to high amounts of ultraviolet light.
Tomatoes are higher in immune-boosting vitamin C than cucumbers. They are a good source of vitamin K, which ensures that blood can clot so wounds heal properly. The lycopene in tomatoes can help to keep the prostate gland healthy. Tomato skin contains the antioxidant naringenin, which fights inflammation.
Vitamin D absorption can be prevented by limited sun exposure (dark skin, sunscreen, covering up, indoor lifestyle), medical conditions (celiac, Crohn's, cystic fibrosis, liver/kidney disease, obesity), certain medications (steroids, anti-seizure drugs, weight-loss drugs), and even some nutritional factors like low magnesium, with fat malabsorption issues and obesity being major culprits for preventing both dietary and sun-derived vitamin D from working effectively.
10 Unexpected Signs of a Vitamin D Deficiency
In American diets, fortified foods (e.g., milk, breakfast cereals) provide most of the vitamin D. Few foods naturally contain vitamin D. The flesh of fatty fish (such as trout, salmon, tuna, and mackerel) and fish liver oils are among the best sources [17,1].
While there's no single "number one," blueberries are widely considered top contenders for the healthiest fruit due to their high antioxidants (anthocyanins) that boost brain, heart health, and reduce inflammation, with other berries, avocados, and oranges also ranking high for vitamins and healthy fats. The best approach is a varied intake of fruits, with berries, citrus, and nutrient-dense options like avocado providing broad benefits.
-- Cooking tomatoes -- such as in spaghetti sauce -- makes the fruit heart-healthier and boosts its cancer-fighting ability. All this, despite a loss of vitamin C during the cooking process, say Cornell food scientists. The reason: cooking substantially raises the levels of beneficial compounds called phytochemicals.
You can become deficient in vitamin D for different reasons:
Avocado oil, linseed oil, olive oil, pumpkinseed oil, rapeseed oil, soya oil, sunflower oil, and wheat germ oil (WGO) were used to characterize and quantify their vitamin D precursors and metabolites.
How Long Does It Take To Recover From Vitamin D Deficiency? It can take a few weeks for your vitamin D levels to rise once you start taking supplements. Expect a 4-6 week recovery time if you don't have any underlying health issues that could slow down the recovery phase.