Orange. There are limited Vitamin D fruits. Around 75% of people worldwide are either allergic to dairy products or lactose intolerant; some are vegan. So, orange or orange juice is the best option with vitamin D and other nutrients such as calcium.
1. Oranges. Oranges are one of the fruits rich in Vitamin D as its juice is fortified with calcium & vitamin D. This is one of the best sources of vitamin D for people who are lactose intolerant and cannot include milk & dairy products in their diet.
Oranges may be the closest you'll get to a fruit containing vitamin D.
The best sources are the flesh of fatty fish and fish liver oils. Smaller amounts are found in egg yolks, cheese, and beef liver.
Orange juice comes first in the list of drinks rich in Vitamin D along with an array of other nutrients. Instead of buying orange juice from the market, it is recommended to make it at home.
Banana and Vitamin D – A Good Pair
Although Vitamin D is not naturally present in bananas, surprisingly you can get vitamin D by eating bananas, and that is because of the presence of Magnesium. But how? Getting the recommended amount of magnesium is essential to get the optimal benefits of vitamin D.
Except vitamin D fruit juices and milk, mushrooms are the only plant-based foods that are a good source of vitamin D. Just like humans, mushrooms too synthesize this vitamin when exposed to sunlight.
Research has found that an average serving of 2 eggs contains 8.2mcg of vitamin D, a substantial portion of the recommended dietary intake of vitamin D [2], making them a great addition to the diet to support the intake of adequate levels of this vital vitamin.
Contrary to popular belief, avocado is not a great source of vitamin D. How much vitamin D is there in avocado? According to the United States Department of Agriculture (USDA) National Nutrient Database, 100 grams of avocado contains only about 0.64 micrograms of vitamin D.
They have extremely high nutritional value. Blueberries have vitamin D, calcium, iron, potassium, phosphorus, and zinc. If you're looking for a health boost when you're on the go, a handful is the perfect snack.
Vitamin D and A are absent in citrus fruits.
Because few foods naturally contain vitamin D, many foods are fortified with it. Vitamin D can also be obtained from sun exposure. Although carrots have no vitamin D, they contain other important nutrients that can benefit your health.
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. Check information on-pack to see if this applies to the products you buy.
The main nuts containing vitamin D are cashews and hazelnuts. With its nutritional value,cashew is one of the most consumed nuts. It is a tropical climate plant, one of the members of the Gumaceae (Anacardiaceae) family.
Some popular cereals such as Quaker's Oats, Kellogg's Special K and Multi Grain Cheerios are fortified with vitamin D. Enjoy a bowl of cereal with fortified soya milk and a glass of orange juice to get half of your recommended allowance of vitamin D all before lunch time.
Vitamin D deficiency can lead to a loss of bone density, which can contribute to osteoporosis and fractures (broken bones). Severe vitamin D deficiency can also lead to other diseases: In children, it can cause rickets. Rickets is a rare disease that causes the bones to become soft and bend.
Therefore, conditions that affect the gut and digestion, like celiac disease, chronic pancreatitis, Crohn's disease, and cystic fibrosis, can reduce vitamin D absorption.
However, ricotta cheese stands out as the highest natural cheese source of vitamin D, with 25 IUs of the nutrient (or, five times as much as most other cheeses).
Mushrooms are the number one vegetable source for vitamin D. In fact, discounting fortified plant foods (like soy milk), mushrooms are really the only way to get your vitamin D from plants.
Even though potatoes themselves do not have vitamin D, putting certain toppings on a potato adds a small amount of vitamin D to your diet. Some types of fortified margarine have as much as 60 IU of vitamin D per tablespoon.
Sources of 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]. An animal's diet affects the amount of vitamin D in its tissues.