Vitamin D Fruits And Other Items To Add To Your Diet
Vitamin D is a necessary nutrient required for a healthy lifestyle. The deficiency of Vitamin D in the body may cause health issues like weakened muscle & bone, poor hair growth, rickets, high blood pressure, cancer, and many more. To balance vitamin D levels in the body, vitamin D fruits are the most convenient and efficient items to include in your routine diet.
Let’s get you through some recommended food items, fruits, and vegetables, that are naturally rich in vitamin D.
Vitamin d rich food items list: fruits, vegetables, and dry fruits
However, vitamin D is automatically generated when the body comes in contact with sunlight. According to the reports, the daily vitamin D intake for children and adults is 600 IU per day and a maximum of 2,000 to 2,000 IU per day. We can get 90% of total Vitamin D from sunlight, whereas 10% comes from sunlight. For the rest 10%, here are vitamin D fruits and vegetables list.
Vitamin D fruits
Here are easily available vitamin D fruits that can benefit you in several ways. Consider including them in your breakfast or before the afternoon for maximum advantages.
Note- There are not many vitamin D-rich fruits available. So we have also arranged vitamin D vegetables that you can include in your diet with fruits.
Oranges are the best source of vitamin D and other nutrients such as Calcium. One cup of orange juice has 100 IU of vitamin D. According to the measurement; you would require two or three cups of juice to maintain the average level of vitamin D in your body.
When you stumble upon the vitamin D fruits list, bananas are another option to consider. However, they are not the direct source of Vitamin D, but it gets activated in the body from the magnesium component.
These two are vitamin D-rich fruits on the list. Let’s go through other sources of vitamin D.
Other Vitamin D sources
Though vitamin D fruits are limited, there are a variety of vitamin D foods that can accomplish your requirements, and they are:
Cereals are considered the best vitamin D food item, loaded with all essential nutrients in reasonable amounts. If you are not considering vitamin D fruits in breakfast, you can add cereals as they are the light and healthiest breakfast.
Egg yolk is often ignored because it tends to be high in fats. But the other side of the coin is they are rich in vitamins, minerals, proteins, and other essential nutrients. One egg yolk contains 18 IU of vitamin D.
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Another option on the vitamin D-rich food items list is cheese. Cheese is rich in phosphorus, fat, protein, vitamin, and Calcium. So add cheese to your diet as much as you can. 100 grams of cheese contain 24 IU of vitamin D.
Over the vitamin D fruits, there are also vitamin D vegetables that can help you to boost your vitamin D level in the body. Spinach is a great source of quick energy. One cup of spinach contains 25% of the daily intake of Calcium, vitamins, fibre and iron.
Mushrooms are included in vitamin D vegetables. They are the natural source of Vitamin D, as they get it through sunlight. If you do not like leafy vegetables like spinach, you can try tasty dishes from mushrooms in different ways; baking, cooking and pan-fried. 100 grams of mushrooms contains 2300 IU of vitamin D.
Salmon is an omega-3 fatty fish and a great source of vitamins and minerals over vitamin D fruits and vegetables. It is a ready-to-eat item in different ways: grilled or baked with vegetables; all are healthy options. 1 salmon has 988 UI of vitamin D.
Let us conclude the note write-up. Hopefully, you have understood the necessity of vitamin D fruits and vegetables for the body.
How to get vitamin D naturally?
Sunlight is the best source of increasing the level of vitamin D in your body. Alternatively, fruits, vegetables, dry fruits, and fish are the best natural source of vitamin D.
What happens when vitamin D is low in the body?
Lack of vitamin D can lead to several health problems, such as rickets (a disease in which bones grow irregularly), weakness in bones and muscles, etc.
What is the best time to take vitamin D foods?
Vitamin D fruits are recommended to take in the morning, and some food items are prohibited from consuming at night. Else, you need to figure out what times suit you best; morning, evening, or night.