Some of the health benefits of vitamin D include healthy bones, teeth, muscles, heart and a strong immune system. Here’s an introduction about some of the best berries, fruits and vegetables high in vitamin D.
The best sources of natural vitamin D are sunshine, a few foods, and supplements.
Here are some of the best fruits and vegetables high in vitamin D:
Cod liver oil (1 tablespoon) — 400 IU
Tuna (3 oz.) — 132 IU
Salmon (3 oz.) — 140 IU
Mackerel (3 oz.) — 120 IU
Sardines (3 oz.) — 107 IU
Shrimp (3 oz.) — 97 IU
Oysters (5) — 58 IU
The following list of fruits and vegetables high in vitamin D was compiled from the USDA National Nutrient Database for Standard Reference.
The amounts are based on 100 grams, or about 3.5 ounces, of raw food. The daily value for vitamin D is 15 micrograms (400 IU).
Avocado (1/2)
Vitamin D: 1.6 mcg
Butterhead lettuce (1 cup)
Vitamin D: 0.3 mcg
Cantaloupe (1/8 medium)
Vitamin D: 0.7 mcg
Cauliflower (1/2 cup cooked)
Vitamin D: 1.8 mcg
Collard greens (1 cup cooked)
Vitamin D: 2.0 mcg
Dandelion greens (1 cup cooked)
Vitamin D: 2.0 mcg
The following foods are high in vitamin D:
Fish and shellfish: Salmon, tuna, sardines, trout and mackerel are among the best sources of vitamin D. Other fish such as cod, halibut and swordfish are also good sources.
Eggs: Eggs from chickens that have been fed vitamin D-enriched feed will contain more vitamin D than ordinary eggs. However, most chickens aren’t fed this special feed so their eggs don’t contain much vitamin D.
Milk and dairy products: Vitamin D is added to some milk products such as non-fat dry milk powder or evaporated skimmed milk. But even if these products are fortified with vitamin D, they still don’t provide very many micrograms (mcg) because they’re low in calories. One cup of skimmed milk provides about 100 IU (International Units) of vitamin D. For example:
One cup of nonfat dry milk contains approximately 80 IU of vitamin D per 100 grams (g). A cup of 2% fat yogurt contains approximately 30 IU of vitamin D per 100 g. One cup of 1% fat milk contains about 25 IU per 100 g. One glass
Vitamin D is a fat-soluble vitamin that plays many roles in the body. It is made in the skin after exposure to ultravioletB (UVB) rays from sunlight. Vitamin D can also be found in some foods and dietary supplements.
Vitamin D deficiency is common worldwide, and it has been linked with various health conditions, including osteoporosis, cancer and cardiovascular disease.
Many foods are fortified with vitamin D to prevent deficiencies.
The following table lists some of the foods highest in vitamin d:
Vitamin D is a fat-soluble vitamin that can be found in various healthy foods. It’s also produced by your body when you’re exposed to direct sunlight.
Vitamin D is essential for good health, and it helps regulate your blood levels of calcium and phosphorus. It also boosts the immune system and keeps bones strong.
Here are some of the best sources of vitamin D:
Salmon, tuna and mackerel — 3 ounces has about 200 international units (IU).
Cod liver oil — 1 tablespoon provides 600 IU. A few drops added to a cup of yogurt or oatmeal is enough to meet your daily needs.
Milk fortified with vitamin D — 1 cup supplies about 100 IU.
Eggs — 1 large egg contains about 40 IU.
Vegetables and fruits high in vitamin d
The following list of vegetables and fruits contains the highest amounts of vitamin D per 100 grams.
Cantaloupe, raw: 128.9
Papaya, raw: 92.1
Tangerine, raw: 90.7
Orange juice, frozen concentrate: 88.5
Sweet potato, baked or boiled (New Zealand): 86.7
Carrot, raw: 76.6
Spinach, boiled or steamed (Australia): 74.5
Broccoli, boiled or steamed (Australia): 73.5
Watercress (Australia): 70.3
Vitamin D is essential for human health. It promotes bone growth and helps your body absorb calcium and phosphorous.
The best food sources of vitamin D are fatty fish, such as salmon, tuna, mackerel and sardines; mushrooms exposed to ultraviolet light; and egg yolk.
However, several vegetable and fruits also contain vitamin D.
Here are the top 10 vegetables and fruits high in vitamin D:
Vitamin D is a fat-soluble vitamin that’s important for your bones, muscles and immune system. Although it’s possible to get enough from food and supplements, many people don’t get enough vitamin D in their diets.
Vitamin D comes from two sources: natural sunlight and food. Your body makes vitamin D when your skin is exposed to sunlight. That’s why experts recommend getting some sun exposure every day. Vitamin D also occurs naturally in very few foods, such as fatty fish (such as salmon), mushrooms and fortified dairy products (such as yogurt).
If you don’t get enough natural sunlight or foods that contain vitamin D, you may need to take a supplement or multivitamin containing 400 IU of vitamin D daily. Here are some examples of the best fruits and vegetables high in this nutrient:
Dairy products: One cup of milk contains about 100 IU of vitamin D; yogurt has about 90 IU per cup; cheese has about 80 IU per ounce; ice cream has 25 IU per half cup.
Cereal: Most ready-to-eat cereals have at least 5 percent of the RDA of vitamin D per serving — but only if they’re made with fortified skim milk powder or another type of
Vitamin D is a fat-soluble vitamin that helps your body absorb calcium and phosphorus, which are important for building and maintaining strong bones.
The best sources of vitamin D are foods like fatty fish, egg yolks, and fortified dairy products. But you can also get it from some fruits and vegetables.
Here are some of the best sources of vitamin D:
Salmon (3 ounces) – 400 IU
Mackerel (3 ounces) – 400 IU
Sardines (2 ounces) – 394 IU
Tuna (3 ounces) – 257 IU
Egg yolks (1) – 100 IU
Cod liver oil (1 teaspoon) – 360 IU
Milk (1 cup) – 100 IU
Vitamin D is a fat-soluble vitamin that helps your body absorb calcium and build and maintain strong bones.
The National Institutes of Health (NIH) recommends getting 600 international units (IU) of vitamin D daily for adults between ages 19 and 70, slightly more if you’re older than 70. The NIH also says that a safe upper limit for adults is 4,000 IU per day.
You can find vitamin D in fish, eggs and fortified foods such as milk and cereal. Many fruits and vegetables contain small amounts of the vitamin, but not enough to make them significant sources of it in your diet.