In this article we will be discussing a very common question: vitamin d foods vegetables and fruits. It’s quite a sensitive & complex subject, as such we will do our best at providing a clear and concise article to clear any doubts you may have.
Vitamin D Fruits And Vegetables
Mushrooms
Mushroom is one of the best Vitamin D vegetables which naturally produces this nutrient when exposed to sunlight. They can be cooked, baked, or pan-fried to get tasty and healthy dishes. Spinach
If you are a leafy green veggie-lover, then spinach is one of the best vegetables containing vitamin D & calcium.
Also Read:- Vitamin C Rich Foods
16. So, orange or orange juice is the best option with vitamin D and other nutrients such as calcium. 1 cup of orange juice has 100 IU vitamin d
17.
Bananas
When you stumble upon fruits containing vitamin D, banana is another best option for the same. Also, it is suggested that an essential amount of magnesium is necessary to get the optimal benefits of vitamin D.
Thus, let us conclude with a note that vitamin D can be absorbed in multiple ways and through various vitamin D fruits & vegetables also.
1. Salmon
Whether the salmon is wild or farmed can make a big difference.
Some studies have found even higher levels in wild salmon — up to 1,300 IU per serving However, farmed salmon contains only 25% of that amount. Still, one serving of farmed salmon provides about 250 IU of vitamin D, or 32% of the DV That’s 124% and 32% of the DV, respectively.
Oily Fish
Here’s our process. Vitamin D is a type of nutrient that the body produces when a person’s skin has exposure to direct sunlight.
People can also consume vitamin D, but it is not naturally present in many foods. According to the Office of Dietary Supplements (ODS) , the key benefit of vitamin D is that it helps keep a person’s bones, muscles, and nerves healthy. Some mushrooms also contain vitamin D. However, no other plant-based foods produce vitamin D. For people whose diets are mostly vegetarian or vegan, and for people who do not or cannot spend a lot of time outdoors, it can be difficult to get enough vitamin D. If a person has concerns that they are not getting enough vitamin D from direct sunlight, consuming the following foods will help increase the overall amount they have in their bodies.
Mushrooms
If a person does not like fish, or if they are vegetarian or vegan, specific mushrooms may be an option. Some types of mushroom contain high amounts of vitamin D. These include: Raw maitake mushrooms: These contain 562 IU per 50 grams (g) , which is 94 percent of a person’s RDA. Mushrooms with exposure to ultraviolet (UV) light can also contain large amounts of vitamin D. These may include: UV-exposed raw Portobello mushrooms: These contain 568 IU per 50 g , which is 95 percent of a person’s RDA.
These contain , which is 95 percent of a person’s RDA. For example, a dish of scrambled eggs using two large hen eggs contains 88 IU , which is 15 percent of a person’s RDA. Fortified foods Manufacturers add vitamin D to many commercially available foods.
People describe these foods as being fortified with vitamin D, or other nutrients. According to the ODS , if a person does not have enough vitamin D in their diet, they are at risk of developing weak bones. These symptoms can be subtle initially.
There is some research to suggest that vitamin D may contribute to other health benefits, such as: resistance to some cancers
cardiovascular diseases
diabetes
hypertension
multiple sclerosis However, according to the ODS, there is not yet enough evidence to know whether this is the case. For children below the age of 1, it is 400 IU, and for adults over 70, it is 800 IU. This assumes that a person has the minimum amount of direct sun exposure.