If you’re here then you’ve probably Google’d about: what are the vitamin d sources vegetables and fruits. This article aims to clear any doubts and questions you may have about this subject and we will do our best to do so.
Oily Fish
E products we think are useful for our readers. 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. 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. 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 . According to the ODS , if a person does not have enough vitamin D in their diet, they are at risk of developing weak bones. Existing research has yielded mixed results.
1. Salmon
Some studies have found even higher levels in wild salmon — up to 1,300 IU per serving Still, one serving of farmed salmon provides about 250 IU of vitamin D, or 32% of the DV Summary Wild salmon contains about 988 IU of vitamin D per serving, while farmed salmon contains 250 IU, on average.
1. Sunshine
Your skin can produce vitamin D when exposed to the sun’s ultraviolet B (UVB) rays. Most people get at least some of their vitamin D this way. 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). Moreover, older adults and those with darker skin tones may require significantly longer than 30 minutes of sun exposure to produce sufficient vitamin D That said, excess sun exposure can increase your risk of skin cancer.
Hence, the American Academy of Dermatology urges people not to rely on the sun as their main source of vitamin D However, several factors can reduce your body’s vitamin D generation, and excess sun exposure isn’t recommended, as it may raise your risk of skin cancer.