If you’re here, then you probably Google’d: vitamin d fruits and vegetables list for vegetarians. This subject along with many others are quite common.
According to the National Institute of Health (NIH), exposing your face, arms, legs, or back to sunlight for 5–30 minutes twice a week — without sunscreen — is usually sufficient to generate optimal vitamin D levels However, depending on your geographical location or climate, it may not be practical to achieve this degree of direct sun exposure. Additional factors, such as the season, time of day, and degree of pollution or smog, as well as your age, skin color, and sunscreen use, also affect your skin’s ability to produce enough vitamin D (2).
For instance, smog or an overcast day may reduce the strength of UV rays by up to 60%. That said, excess sun exposure can increase your risk of skin cancer. Summary Your skin produces vitamin D following direct exposure to the sun.
Vitamin D Fruits And Vegetables
Mushroom is one of the best Vitamin D vegetables which naturally produces this nutrient when exposed to sunlight. However, they contain no fat and are a valuable source of fiber & selenium. For information, 100-gram mushroom has 2300 IU vitamin d
If you are a leafy green veggie-lover, then spinach is one of the best vegetables containing vitamin D & calcium. Spinach is an excellent source of quick energy and sounds like a delicious ingredient in any food. 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. 1 cup of orange juice has 100 IU vitamin d
This is because they are a great source of magnesium, which activates vitamin D in the body.
#1: Fish (Salmon)
A deficiency of Vitamin D can lead to rickets, a weakened immune system, increased cancer risk, poor hair growth and osteomalacia. (1)
Excess vitamin D can cause the body to absorb too much calcium, leading to increased risk of heart disease and kidney stones.
The current U.S. Daily Value (%DV) for vitamin D is 20μg (micrograms) and the toxicity threshold is thought to be 250 to 1000 μg/day. (1)
Sometimes vitamin D values are given in IU (International Units). When this is the case remember that 1μg=40IU for Vitamin D. (1)
Vitamin D is fat soluble, which means you need to eat fat to absorb it.
Vitamin D is also made by the body when skin is exposed sunlight and is therefore called the sunshine vitamin. This accounts for approximately 90% of our total vitamin D, with only 10% coming from food. Depending on where you live, 20 minutes of sun exposure a day is enough to meet your vitamin D requirements.
Below is a list of the top 10 foods highest in vitamin D by common serving size, for more see the nutrient ranking of 200 foods high in vitamin.
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Mushrooms are the only plant-based sources of vitamin D found in nature. The FDA has even approved UV-treated mushrooms as an additive to other foods to increase vitamin D intake.
Of course, mushrooms typically grow in darkness, but that doesn’t mean you can’t boost their vitamin D levels on your own. These D levels don’t decrease when cooked, either. And the vitamin D levels have a long shelf life, too, so you can prepare them and then cook or eat them anytime.
Be careful when consuming mushrooms — especially wild ones. Not all wild mushrooms are edible and consuming poisonous mushrooms can make you sick or even kill you, so make sure you buy yours at the grocery store or trusted farmers market.