This isn’t an easy topic to write about nor is it an easy topic to find information about since it’s quite complex.
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. For information, 100-gram mushroom has 2300 IU vitamin d
15.
Spinach
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. Also Read:- Vitamin C Rich Foods
16.
1 cup of orange juice has 100 IU vitamin d
17. This is because they are a great source of magnesium, which activates vitamin D in the body. 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.
Oily Fish
E products we think are useful for our readers. Here’s our process. High quantities of vitamin D are present in oily fish and certain types of mushrooms.
It also contributes to a healthy immune system.
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.
Dried shiitake mushrooms: These contain 77 IU per 50 g , which is 12 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.
Uv-exposed raw white mushrooms: These contain 523 IU per 50 g , which is 87 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. 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.
Existing research has yielded mixed results. The general assumption is that a person who spends some time outside a few times per week will produce sufficient vitamin D. However, according to the ODS , this can vary considerably depending on: season
time of day
the presence of cloud cover or smog
the color of a person’s skin
whether a person is wearing sunscreen Being in direct sunlight behind a window will not aid vitamin D production because glass cuts out the radiation that produces vitamin D.
1. Orange Juice
Around 75% of the people around the world are lactose intolerant and 2-3% have some form of milk allergy.
Not to forget a lot of people are vegetarian or vegan. For this reason, packaged orange juice in a lot of countries is fortified with vitamin D and other nutrients such as calcium to make sure you don’t miss out on your requirement of vitamin D.
2. Eggs
Other than being rich in protein and nutrients, whole eggs are also a great source of vitamin D. If you don’t want to depend on fortified vitamin D fruit juices alone, you can consume eggs.
So you will have to eat a whole egg in order to get that dose of vitamin D. Eggs are one of the most versatile foods that exists, you can prepare them in different variations each day and get your quota of vitamin D.