Fruits with rich vitamin d
Fruits are not only delicious, but also very healthy. Fruits are an essential part of our diet and can be consumed in different forms, from fresh to dried and canned. Fruits contain many essential nutrients that can help improve your health.
The following list includes fruits with rich vitamin D:
- Cantaloupe: This fruit contains a lot of vitamin D, making it one of the best sources for this nutrient. It is also known for containing high levels of beta-carotene, which is an antioxidant that protects cells from damage.
- Papaya: Papaya is another fruit that contains large amounts of vitamin D, along with other essential nutrients such as folate, riboflavin and potassium. These nutrients help maintain proper bone health and prevent osteoporosis in women (1).
Vitamin D is a fat-soluble vitamin that is naturally present in very few foods, and it is added to others.
A deficiency of this vitamin can lead to bone deformities, muscle weakness, and impaired growth. Vitamin D also helps with blood calcium levels and phosphorus balance.
You may be surprised by which fruits contain the highest amount of vitamin D!
Cantaloupe – 2,000 IU per cup
Oranges – 1,960 IU per cup
Papayas – 1,299 IU per cup
Kiwi Fruit – 1,170 IU per cup
Bananas – 844 IU per cup
Strawberries. Strawberries are one of the best fruits to eat if you’re looking for vitamin D. One cup of strawberries contains over 100 percent of your daily vitamin D requirement.
Orange juice. Orange juice is another good source of vitamin D – as long as it’s not from concentrate. One cup of orange juice provides about one-third of your daily recommended intake for this nutrient.
Fortified milk and yogurt. Milk, cheese and yogurt are all fortified with vitamin D, so if you’re going to eat these foods, choose low-fat versions and always look for those that have been fortified with extra vitamins A and D. If you need more than 2 cups a day, consider taking a supplement or eating more egg yolks, salmon or tuna fish because these foods also contain high levels of this important vitamin.
Vegetables like kale, spinach and turnip greens are also good sources of this nutrient but only in small quantities (about 1/2 cup).
There are many foods that have high levels of Vitamin D.
Foods with the highest levels include:
Salmon (3 oz.) – 24 IU
Tuna (3 oz.) – 13 IU
Mushrooms (1 cup) – 5 IU
Chicken liver (2 oz.) – 4 IU
Cod liver oil (1 Tbsp.) – 4 IU
Egg yolk (1 large) – 4 IU
Milk (1 cup) – 3 IU
What is Vitamin D?
Vitamin D is a fat-soluble vitamin that acts as a hormone. It helps the body absorb and use calcium and phosphorus, both essential nutrients for healthy bones. Vitamin D also supports healthy immune function and neuromuscular and cardiovascular health.
How much do I need?
The current recommended dietary allowance (RDA) for vitamin D is 600 IU per day for all adults up to age 69, 800 IU per day for those over the age of 70. The Tolerable Upper Intake Level (UL) for adults 19-50 years old is 4,800 IU per day, while it’s 5,000 IU per day for those aged 51 years or older.
Where can I get it?
You can get some vitamin D from foods that naturally contain it – like salmon and tuna fish with soft bones (the liver has the highest concentration of vitamin D), egg yolks, cheese, yogurt and fortified milk products such as milk and soy milk. However, these foods don’t provide enough vitamin D to meet your daily needs so you should also take a supplement containing 400-1,000 international units (IU).
Fruits with rich vitamin d
Which fruit contains the most vitamin d?
Which fruit have high vitamin d?
Which fruit full of vitamin d?
Bananas
Avocados
Oranges
Papayas
Kiwis
Grapefruits
Strawberries
Fruits with rich vitamin D
Vitamin D is often referred to as the ‘sunshine vitamin’ because it is made by the body when skin is exposed to sunlight. It plays an important role in keeping bones healthy and may also help to prevent conditions such as osteoporosis and rickets.
There are some foods that contain naturally occurring vitamin D, but it isn’t present in large amounts.
The following fruits contain significant amounts of vitamin D:
Cod liver oil – 1 tablespoon provides 2,000 IU (50% of the recommended daily amount) and can be taken as a supplement or in some supplements and multivitamins.
Salmon – 3 ounces provides around 400 IU (10% of the RDI). This will vary depending on the type of salmon and whether it has been frozen or not.
Mushrooms – 1 cup (100 grams) of mushrooms provide around 100 IU (2% of RDI).
The top 12 fruits with the highest vitamin D content include:
1.Cantaloupe melon, which has an average of 14 micrograms (mcg) per cup.
2.Watermelon, which has an average of 10 mcg per cup.
3.Papaya, which has an average of 7 mcg per cup.
4.Orange juice, which has an average of 5 mcg per cup.
5.Tangerines, which have an average of 2 mcg per fruit-based serving (one tangerine contains about 4 grams).
6.Strawberries, which have an average of 1 mcg per cup (the same amount as in 1/2 a banana).
7.Kiwifruit, which has an average of 1 mcg per fruit-based serving (about 1/2 a kiwi contains about 4 grams).
8.Bananas, which have an average of .7 mcg per fruit-based serving (1 medium banana contains about 20 grams).
9.Broccoli and cauliflower florets, both at .6 mcg per serving (1/2 cup broccoli florets contains about 6 grams).
- Papaya
Papayas are rich in vitamin C and folate, which is good for the heart.
- Kiwi Fruit
Kiwi fruit is a great source of vitamin C, potassium, manganese and dietary fiber.
- Orange & Grapefruit
Oranges are a good source of vitamin C and grapefruit is rich in lycopene (an antioxidant) and phytochemicals that may help reduce the risk of certain cancers.
- Cantaloupe Melon
Cantaloupe melons are an excellent source of vitamin A, which helps maintain healthy eyesight, boost immunity and prevent infection from colds and flu viruses.
- Mango Fruit
Mangoes are an excellent source of vitamin A as well as vitamins C, E and K; plus potassium, fiber and folate.
- Broccoli Sprouts (Raw)
Broccoli sprouts contain sulforaphane which boosts detoxification enzymes in your liver to help protect it from toxins like pesticides or pollutants found in the environment or food supply (see below). Broccoli sprouts also contain glucoraphanin which has been shown to inhibit
Vitamin D is a fat-soluble vitamin that plays an important role in bone health. It also has been associated with reducing the risk of cancer and other diseases.
Vitamin D is critical for bone health because it helps your body absorb calcium and phosphorus, which are necessary for strong, healthy bones. Vitamin D also improves muscle function and flexibility, which is important for mobility as you age.
Vitamin D helps regulate the amount of calcium and phosphorus in your blood by promoting their absorption from food, increasing their retention by the kidneys and decreasing their excretion by the kidneys.
Vitamin D is naturally produced by ultraviolet rays from sunlight on our skin, but most people get little or no exposure to sunlight year-round, especially during winter months when UVB radiation levels are low.
In addition to getting enough vitamin D from diet or supplements, you should be sure to get enough calcium — at least 1,000 milligrams per day — to keep up with your body’s needs for strong bones.
