What Fruits Have Vitamin D? Vitamin D deficiency is a serious, underappreciated problem that most health care practitioners in the US are not educated about. To prevent more people from experiencing this deficiency and its’ complications, we need to spread awareness, and one of the best ways to spread awareness about something is through educating others. In this article, we will discuss what fruits have Vitamin D and the effects Vitamin D deficiencies can have on your overall health.
7 Nutritious Foods That Are High in Vitamin D
The importance of vitamin D to our long-term health is gaining more and more attention.
We are aware that vitamin D has an impact on several body processes, including bone health. Low vitamin D levels may also be a risk factor for autoimmune illnesses, according to research.
Many individuals don’t consume enough vitamin D. Because specialists are still arguing what the appropriate target levels should be, it is difficult to estimate how many people are deficient.
According to research, roughly 24% of Americans may be vitamin D deficient. There may be more deficiencies in some parts of the world. Around 40% of people in Europe are thought to be vitamin D deficient.
When exposed to sunlight, our bodies make vitamin D. It’s challenging to receive enough vitamin D in this method for a few reasons.
Cover up, use sunscreen, and stay indoors during the sun’s peak hours to lower your risk of developing skin cancer. Additionally, it might not be able to get adequate year-round sun exposure depending on where you reside in the world.
Therefore, it is advisable to obtain vitamin D via diet or supplements.
Daily recommended dose of vitamin D
Vitamin D has a daily value (DV) of 800 IU (20 mcg). On the nutrition information label on food packaging, the amount of vitamin D is indicated as a percentage of the DV. This indicates how much of your daily requirement for vitamin D the food will deliver.
Vitamin D should ideally be obtained from food or supplements.
Ask your doctor if you need a vitamin D supplement in addition to food and sunlight exposure. They can also assist you in determining whether you are lacking.
These seven nutritious foods are high in vitamin D.
1. Salmon
Salmon is a popular fatty fish and a great source of vitamin D.
According to the United States Department of Agriculture (USDA) Food Composition Database, one 3.5-ounce (100-gram) serving of farmed Atlantic salmon contains 526 IU of vitamin D, or 66% of the DV
Whether the salmon is wild or farmed can make a big difference in the vitamin D content.
On average, wild-caught salmon has more vitamin D. The amount of vitamin D will vary depending on where the salmon is caught and the time of year.
One study showed that the vitamin D content of salmon caught in the Baltic sea ranged from 556–924 IU of vitamin D per one 3.5-ounce (100-gram) serving, providing 70–111% of the DV
SUMMARY
Wild salmon typically contains more vitamin D than farmed salmon, but both are good sources of vitamin D. In a 3.5-ounce (100-gram) serving, farmed salmon contains around 66% of the DV and wild salmon can contain up to 160% of the DV.
2. Herring and sardines
Herring is a fish eaten around the world. It is often smoked or pickled. This small fish is also a great source of vitamin D.
Fresh Atlantic herring provides 214 IU per 3.5-ounce (100-gram) serving, which is 27% of the DV .
If fresh fish isn’t your thing, pickled herring is also a good source of vitamin D, providing 113 IU per 3.5-ounce (100-gram) serving, or 14% of the DV. Pickled herring also contains a high amount of sodium, at 870 mg per serving. It may not be a great option if you are trying to lower your salt intake
Canned sardines are a good source of vitamin D as well. A 3.5-ounce (100-gram) serving provides 193 IU or 24% of the DV
Other types of fatty fish are also good vitamin D sources. Halibut and mackerel provide 190 IU and 643 IU per 3.5-ounce (100-gram) serving, respectively
SUMMARY
Herring contains 214 IU of vitamin D per 3.5-ounce (100-gram) serving. Pickled herring, sardines, and other fatty fish, such as halibut and mackerel, are also good sources.
3. Cod liver oil
Cod liver oil is a popular supplement. If you don’t like fish, taking cod liver oil is another way to get nutrients that are hard to get otherwise.
It’s an excellent source of vitamin D. At about 450 IU per teaspoon (4.9 mL), it clocks in at a massive 56% of the DV. It has been used for many years to treat vitamin D deficiency. It also has a history of being used as part of treating rickets, psoriasis, and tuberculosis
Cod liver oil is also very high in vitamin A, with 150% of the DV in just a single teaspoon (4.9 mL). Vitamin A can be toxic in high amounts. The safe upper limit (UL) for vitamin A is 3,000 mcg. A single teaspoon (4.9 mL) of cod liver oil contains 1,350 mcg of vitamin A.
Make sure that you aren’t exceeding the upper limit with cod liver oil or any other vitamin A supplements
In addition, cod liver oil is high in omega-3 fatty acids. Omega-3s may play a role in heart health and may reduce inflammation in the body. Along with fatty fish, cod liver oil is another source of these fatty acids. If you don’t eat fish, it can be hard to get enough omega-3 in your diet
SUMMARY
Cod liver oil contains 450 IU of vitamin D per teaspoon (4.9 mL), or 56% of the DV. It is also high in other nutrients, such as vitamin A and omega-3 fatty acids.
4. Canned tuna
Due to its flavor and convenient storage options, canned tuna is a favorite among many people. Usually, it is less expensive than purchasing fresh fish.
A 3.5-ounce (100-gram) portion of canned light tuna contains up to 269 IU of vitamin D, which is 34% of the DV.
A heavy metal called mercury is present in numerous fish species. Mercury levels in larger fish are higher than those in smaller fish. The type of tuna determines how much mercury is present in canned tuna.
Mercury levels are lower in light canned tuna because it originates from smaller fish. Mercury levels are higher in canned white tuna.
Methylmercury can accumulate in your body over time. It may occasionally cause severe health issues.
The Environmental Defense Fund (EDF) advises consuming light tuna just once a week, or about 3.5 ounces (100 grams). Consult your doctor about the recommended weekly intake of tuna if you’re worried about mercury ingestion.
SUMMARY
Canned tuna contains 269 IU of vitamin D per serving. Choose light tuna and eat no more than one serving per week to prevent methylmercury buildup.
5. Egg yolks
Vitamin D is not exclusively found in fish. Another excellent source and incredibly nutritious food are whole eggs.
The white of an egg contains the majority of the protein, whereas the yolk contains the majority of the fat, vitamins, and minerals.
One large egg has 37 IU, or 5% of the DV, of vitamin D in the yolk.
Egg yolks’ vitamin D content depends on a few different things.
The amount of vitamin D in the egg is increased by the chicken’s exposure to sunlight, the vitamin D content of the chicken feed, and the exposure of the liquid yolk to UV light. When given the same feed, pasture-raised chickens that roam outside in the sunlight produce eggs with levels 3–4 times higher 19, 20).
Additionally, the vitamin D content of eggs from chickens fed vitamin D-enriched diet can reach 34,815 IU per 100 grams of yolk. So if one yolk is about 17 grams, that means you’ll get around 2.5 times the DV of vitamin D in a single egg
Choosing eggs from outside-raised chickens or eggs promoted as high in vitamin D can be a fantastic way to get your recommended daily allowance.
SUMMARY
Eggs from commercially raised hens contain about 37 IU of vitamin D per yolk. However, eggs from hens raised outside or fed vitamin D enriched feed contain much higher levels.
6. Mushrooms
Mushrooms are the only adequate non-animal source of vitamin D besides fortified foods.
When exposed to UV radiation, mushrooms can produce vitamin D just like people can.
However, while animals make vitamin D3, mushrooms create vitamin D2.
Although vitamin D2 aids in increasing vitamin D levels in the blood, it might not be as efficient as vitamin D3.
Due to their exposure to UV light, some wild mushrooms are fantastic providers of vitamin D2. A type of mushroom that grows in the wild is called a morel. These mushrooms have a 136 IU (17% of the DV) vitamin D content per cup.
Many mushrooms used in food production are cultivated in the dark and have very little D2. Some mushrooms are being treated with ultraviolet (UV) light to boost their vitamin D content. One cup of cremini mushrooms exposed to UV light contains 1,110 IU of vitamin D, which is 139% of the DV
SUMMARY
Mushrooms can synthesize vitamin D2 when exposed to UV light. Only wild mushrooms or mushrooms treated with UV light are good sources of vitamin D.
7. Vitamin D fortified foods
There aren’t many natural sources of vitamin D, particularly if you’re a vegetarian or don’t like fish.
Thankfully, some dietary items that don’t naturally contain vitamin D have this supplement added to them.
Cow’s milk
Cow’s milk is a naturally good source of many nutrients, including calcium, phosphorous, and riboflavin
In several countries, cow’s milk is fortified with vitamin D. In the United States, 1 cup of fortified cow’s milk contains 115 IU of vitamin D per cup (237 mL), or about 15% of the DV
Soy milk
Since vitamin D is found almost exclusively in animal products, vegetarians and vegans may find it trickier to get enough
For this reason, plant-based milk substitutes such as soy milk are often fortified with vitamin D, along with other nutrients usually found in cow’s milk.
The amount can vary depending on the brand. One cup (237 mL) contains around 100–119 IU of vitamin D, or 13–15% of the DV
Orange juice
Around 65% of people worldwide are lactose intolerant, and around 2% have a milk allergy
For this reason, some companies fortify orange juice with vitamin D and other nutrients, such as calcium. One cup (237 mL) of fortified orange juice with breakfast can start your day off with up to 100 IU of vitamin D, or 12% of the DV
However, orange juice isn’t a great option for everyone. For people prone to acid reflux, it can worsen symptoms.
If you live with diabetes, you may notice that juice causes a spike in your blood sugar level. That said, it’s a great option if you’re trying to treat a low blood sugar level.
Cereal and oatmeal
Cereals are another food that may be fortified with vitamin D.
One cup of fortified wheat bran flakes contains 145 IU of vitamin D, equal to 18% of the DV. One cup of fortified crisp rice cereal has 85 IU of vitamin D, or 11% of the DV
Remember that not all cereals will contain vitamin D. It’s smart to check the nutrition label to find out how much vitamin D is in the product. Though fortified cereals and oatmeal provide less vitamin D than many natural sources, they can still be a good way to boost your intake.
SUMMARY
Foods such as cow’s milk, soy milk, orange juice, cereals, and oatmeal are sometimes fortified with vitamin D. You will need to check the labels to find out the vitamin D content as it can vary widely. If the product is not fortified, it won’t be a source of vitamin D.
5 Tasty Foods With More Vitamin D Than a Glass of Milk
Most of us associate vitamin D with sunlight or a large glass of milk, but there are several more delectable ways to consume enough of this essential nutrient. Actually a hormone, vitamin D is crucial for healthy bone development and aids in the body’s absorption of calcium.
Additionally, getting enough vitamin D helps lower your risk of developing some malignancies, autoimmune conditions like MS, depression, and type 2 diabetes. For people aged 1 to 70, the RDA is currently 600 IU, however approximately 50% of Americans don’t receive enough of it!
Struggling to cook healthy? We’ll help you prep.
The following meals are some of our favorites for giving your body the Vitamin D boost it requires. These choices have more nutritional value than an 8-ounce glass of milk, which provides roughly 30% of your daily requirements:
Salmon
Salmon is one of the ultimate superfoods, packed with those all-important omega-3 fats for better brain health, a stronger heart, shiny hair, and even glowing skin! Another, lesser-known perk? A 3-ounce serving of salmon contains more than a whole day’s Vitamin D recommendation—a whopping 112 percent.
Swapping salmon for chicken, steak, and other meats once or twice a week can make a huge difference for your health. Our crispy Panko Salmon With Snap Peas makes for a perfect healthy weeknight dinner.
Mushrooms
Mushrooms are the only natural plant-based source of Vitamin D, as dairy, juice, and grain products are fortified. Some studies show that a serving of mushrooms could contain anywhere from 50-100 percent of our daily Vitamin D needs.
We love mushrooms for their meaty texture and versatility in a wide variety of dishes. They add great texture—and a little protein boost—to our hearty Black Bean and Mushroom Burgers.
Canned Tuna
Canned tuna is a healthy staple for simple and filling weekday meals—especially in the summer when it’s too hot to use the oven! Thankfully, there happens to be 38 percent of our daily Vitamin D needs in a three-ounce serving.
We suggest doing your research on canned tuna to find a more sustainable option that is minimally processed. We give these cans a sophisticated flair with our Tuna-Quinoa Toss that is perfect for adding to your weekend meal prep roster.
Fortified Orange Juice
Orange juice started being fortified with Vitamin D in the ‘30s, and about half of Americans pour themselves a glass every morning. One cup of this tangy beverage packs about 34 percent of our daily Vitamin D needs.
If you’re looking to boost your Vitamin D intake, but prefer to stick to just coffee or tea in the mornings, orange juice makes a perfect liquid base for smoothies, like in our anti-inflammatory Turmeric-Mango Smoothie.
Oysters
Oysters are also nutritional powerhouses, however they are probably best known as aphrodisiacs or as the source of pearls. For optimum brain health and a robust immune system, they are loaded with minerals that many Americans don’t get enough of, such as zinc, vitamin B12, selenium, and omega-3 fatty acids.
A 3.5-ounce meal of oysters contains 53 percent of our daily requirements for vitamin D, making them a fantastic source of this vitamin. Our pickled quinoa mignonette and oysters are a fresh, herbal way to savor these little ones.
The Best Food Sources of Vitamin D to Add to Your Diet
The majority of your vitamins and nutrients come from the food you eat. For example, the spaghetti and meatballs you ate for dinner provided important macro and micronutrients to fuel you throughout the day, as did the banana and peanut butter you ate for breakfast with your coffee, the leftover casserole you heated up for lunch, and the banana and peanut butter you had for breakfast.
But vitamin D is special. While other vitamins can be found naturally in food, vitamin D must be created in sunshine. According to the National Institutes of Health, ultraviolet radiation causes the synthesis of vitamin D when it comes into contact with the skin of humans or animals. The amount of sun exposure you receive and how close you are to the sun may determine whether you get enough vitamin D to meet the recommended daily allowance (RDA).
No matter your gender or whether you’re pregnant or not, 600 IU (international units) of vitamin D is the daily recommendation for people aged 1 to 70. 800 IU of vitamin D should be consumed daily after the age of 70, according to doctors.
Sadly, the majority of people do not obtain this RDA for vitamin D. In one study, the daily average vitamin D consumption for men was only 204 to 288 IU, whereas the daily average for women was 144 to 276 IU.
A vitamin D shortage might have modest symptoms. Rickets and osteomalacia, two devastating illnesses linked to vitamin D deficiency and characterized by brittle bone tissue, aren’t extremely prevalent in modern-day America. The rise of rickets in the late 19th century led to the addition of vitamin D to milk, bread, and morning cereals. These days, you’re much more prone to encounter vitamin D deficiency symptoms including weariness and weak muscles, bone fractures, and mental confusion.
Include these top food sources in your diet to help you meet your RDA for vitamin D:
- Brown or cremini mushrooms: 1110 IU in 1 cup
- Salmon: 570 IU in 3 oz
- Cod liver oil: 450 IU in 1 tsp
- Canned tuna: 228 IU in 3 oz
- Vitamin D-fortified skim yogurt: 127 IU in 1 cup
- Vitamin D-fortified soy milk: 119 IU in 1 cup
- Vitamin D-fortified skim milk: 115 IU in 1 cup
- Vitamin D-fortified whole grain wheat flake cereal: 100 IU in ¾ cup
Experts often advise obtaining all of your vitamins and minerals from whole, fresh meals rather than supplements. Depending on your sun exposure, skin tone, and distance from the equator, some medical professionals and nutritionists believe vitamin D may be the exception. (FYI, sunbathing is not the solution in this case. Even if your vitamin D levels are inadequate, experts nevertheless advise that you follow good sun damage and skin cancer prevention practices.
Check your vitamin D levels regularly with your doctor, and consider putting mushrooms in everything. To start, try this spaghetti bolognese with mushrooms recipe.