Oranges may be the closest you'll get to a fruit containing vitamin D.
Mushrooms are the number one vegetable source for vitamin D. In fact, discounting fortified plant foods (like soy milk), mushrooms are really the only way to get your vitamin D from plants.
The best sources are the flesh of fatty fish and fish liver oils. Smaller amounts are found in egg yolks, cheese, and beef liver. Certain mushrooms contain some vitamin D2; in addition some commercially sold mushrooms contain higher amounts of D2 due to intentionally being exposed to high amounts of ultraviolet light.
The humble and yummy bananas are a great source of magnesium, which plays an important role in activating vitamin D in the body.
Many fruits and vegetables contain a special type of vitamin D known as ergocalciferol, or vitamin D2. The highest value of vitamin D2 is found in the trendy, yet incredibly tasty avocado.
Because few foods naturally contain vitamin D, many foods are fortified with it. Vitamin D can also be obtained from sun exposure. Although carrots have no vitamin D, they contain other important nutrients that can benefit your health.
The best food sources of vitamin D are oily fish, including salmon, mackerel, and sardines. Other sources include egg yolks, red meat, and liver. Vitamin D is added to some foods too, including breakfast cereals, plant milks and fat spreads.
Orange. There are limited Vitamin D fruits. Around 75% of people worldwide are either allergic to dairy products or lactose intolerant; some are vegan. So, orange or orange juice is the best option with vitamin D and other nutrients such as calcium.
Research has found that an average serving of 2 eggs contains 8.2mcg of vitamin D, a substantial portion of the recommended dietary intake of vitamin D [2], making them a great addition to the diet to support the intake of adequate levels of this vital vitamin.
Therefore, conditions that affect the gut and digestion, like celiac disease, chronic pancreatitis, Crohn's disease, and cystic fibrosis, can reduce vitamin D absorption.
They have extremely high nutritional value. Blueberries have vitamin D, calcium, iron, potassium, phosphorus, and zinc. If you're looking for a health boost when you're on the go, a handful is the perfect snack.
Sources of Vitamin D. Few foods naturally contain vitamin D. The flesh of fatty fish (such as trout, salmon, tuna, and mackerel) and fish liver oils are among the best sources [17,1]. An animal's diet affects the amount of vitamin D in its tissues.
Improves Vitamin D Deficiency.
Broccoli contains vitamins A and K, which help to keep the metabolism of vitamin D in balance. Vitamin D promotes the body's absorption of calcium and thereby sustains and promotes bone health and growth.
Tomatoes naturally contain one of the building blocks of vitamin D3, called provitamin D3 or 7-dehydrocholesterol (7-DHC), in their leaves at very low levels.
While potatoes do not have vitamin D, they are packed with several other nutrients. Potatoes are loaded with potassium, an electrolyte you need to balance fluid levels; iron, a mineral that aids in oxygen transport to each and every cell; and B vitamins, which work together to keep your metabolism going.
In general, the two main causes of vitamin D deficiency are: Not getting enough vitamin D in your diet and/or through sunlight. Your body isn't properly absorbing or using vitamin D.
Symptoms when vitamin D is low
Most people with vitamin D deficiency are asymptomatic. However, if you're exhausted, your bones hurt, you have muscle weakness or mood changes, that's an indication that something may be abnormal with your body.
It can take anywhere from 1-6 months to raise vitamin D levels with supplements. How much your levels increase and how long it takes will depend on the dose and your baseline vitamin D levels.
The main nuts containing vitamin D are cashews and hazelnuts. With its nutritional value,cashew is one of the most consumed nuts. It is a tropical climate plant, one of the members of the Gumaceae (Anacardiaceae) family.
Does almond have vitamin D? Yes, almonds are a great source of vitamin D.
Choosing the Best Vitamin D Supplement for Your Health
If you choose to go the supplement route, Clifford recommends taking around 400 to 800 IU of vitamin D3 (cholecalciferol) per day. “Vitamin D3 is the form that is already stored in the body, so some studies have found it to be more effective,” Clifford says.