Hopefully by the end of this article you’ll have no doubts about this subject.
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. Summary Wild salmon contains about 988 IU of vitamin D per serving, while farmed salmon contains 250 IU, on average.
That’s 124% and 32% of the DV, respectively.
Oily Fish
E products we think are useful for our readers. Vitamin D is a type of nutrient that the body produces when a person’s skin has exposure to direct sunlight.
According to the Office of Dietary Supplements (ODS) , the key benefit of vitamin D is that it helps keep a person’s bones, muscles, and nerves healthy. It is present in egg yolks if the chickens laying them are free-range. Some mushrooms also contain vitamin D. However, no other plant-based foods produce vitamin D. For people whose diets are mostly vegetarian or vegan, and for people who do not or cannot spend a lot of time outdoors, it can be difficult to get enough vitamin D. If a person has concerns that they are not getting enough vitamin D from direct sunlight, consuming the following foods will help increase the overall amount they have in their bodies.
Mushrooms
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. These contain , which is 94 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. Fortified foods Manufacturers add vitamin D to many commercially available foods. 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. These symptoms can be subtle initially. This assumes that a person has the minimum amount of direct sun exposure.
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.
Vitamin D Fruits And Vegetables
Mushrooms
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
15. 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.
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.