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Vitamin D Vegetables And Fruits

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

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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.

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Oily Fish

If you buy through links on this page, we may earn a small commission. People can also consume vitamin D, but it is not naturally present in many foods.
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

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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.

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