Vitamin D Fruits And Vegetables
However, they contain no fat and are a valuable source of fiber & selenium. 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.
Roughly one cup of cooked spinach contains 25% of your necessary daily intake of calcium, iron, Vitamin A, and fiber. Orange
There are limited Vitamin D fruits. 1 cup of orange juice has 100 IU vitamin d
17.
1. Salmon
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
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High quantities of vitamin D are present in oily fish and certain types of mushrooms. It also contributes to a healthy immune system. It is present in egg yolks if the chickens laying them are free-range.
Mushrooms
If a person does not like fish, or if they are vegetarian or vegan, specific mushrooms may be an option. These contain , 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.
Egg yolks Egg yolks can also be high in vitamin D, especially if the chickens are free-range . For example, a dish of scrambled eggs using two large hen eggs contains 88 IU , which is 15 percent of a person’s RDA. People describe these foods as being fortified with vitamin D, or other nutrients.
Symptoms of this might include pain in a person’s bones or weakness in their muscles. 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. The RDA of vitamin D for all people aged 1–70 is 600 IU .
This assumes that a person has the minimum amount of direct sun exposure.