Vitamin D Fruits and Vegetables

Vitamin D Fruits and Vegetables – Sources of Vitamin D

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List of Vitamin D fruits and vegetables, the different sources of this vitamin.

VITAMIN D FRUITS AND VEGETABLES – The different fruits and vegetables that contain rich amounts of Vitamin D – the vitamin essential to maintain proper bone structure.

Besides the vital role Vitamin D plays in the body, such as maintaining the proper bone structure, it also helps regulate the body’s calcium and phosphorus.

Vitamin D Fruits and Vegetables
Photo lifted from Eat This, Not That

It has different forms:

  • ergocalciferol (vitamin D2)
  • cholecalciferol (vitamin D3)

This vitamin is naturally made in the skin after sun exposure. It is stored in fat and is released when there’s no longer sunlight. People who are over 65 years and those who don’t get enough sun could be at risk of Vitamin D deficiency. People with darker skin color, have problems absorbing fat, and taking certain medications like steroid corticosteroids, taking weight loss meds, and taking meds to treat epileptic seizures are also at risk.

Apart from treating weak and brittle bones, this particular vitamin is also used on people with heart disease, asthma, hay fever, and many other conditions.

In order to prevent deficiency, there are some healthy sources of this vitamin such as fruits and vegetables. When it comes to consumption, it is important to note the following recommended amounts:

  • Below 12 years old: 400 IU
  • 1 to 70 years old: 600 IU
  • Above 70 years: 800 IU

According to a post from Dietary Guidelines For Americans, a cup of a vegetable like mushrooms has 114-1110 IU while in fruits, the most abundant is the 100 percent fortified orange juice that has 100 IU.

And here are the other rich sources:

  • Fishes like salmon, tuna, herring, sardines, tilapia, and flounder
  • dairies like unsweetened soy milk, low-fat milk, plain and non-fat yogurt, plain and low-fat yogurt, plain and low-fat kefir, and cheeses that are low-fat or fat-free
  • unsweetened almond milk
  • unsweetened rice milk
  • eggs
  • tofu
  • Cod liver oil
  • raw oysters
  • cereals

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