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List of Vitamin-D-rich food sources: Fruits & vegetables

Team AckoJan 23, 2025

A happy and productive existence is built on a foundation of good health. Overall wellness is influenced by a variety of factors, including enough sleep, mental health, and physical activity, but diet is crucial. Vitamin D is one important nutrient that is sometimes overlooked but is essential to the body's healthy operation. Vitamin D helps the body fend against illnesses like rickets and even some types of cancer by strengthening the immune system and promoting bone health. Vitamin D deficiency can have detrimental effects on your health and interfere with your day-to-day activities.

Vitamin-D-rich

Contents

What is Vitamin D?
Role of Vitamin D
The Process of Vitamin D Production in the Body
Vitamin D Deficiency
Vitamin D Symptoms
The Risks of Excessive Vitamin D: Symptoms and Effects
List of the Top Food Items High in Vitamin D
Top Vitamin-D-rich Food Items for Vegetarians
Ways to Increase Vitamin D in Your Body
- DID YOU KNOW?
Conclusion
Frequently asked questions
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What is Vitamin D?

Vitamin D is a fat-soluble vitamin necessary for the body. It helps in increased absorption of calcium, magnesium, and phosphate. It also has several other biological impacts. The most significant chemicals of Vitamin D are Vitamin D3 (cholecalciferol) and Vitamin D2 (ergocalciferol).

Role of Vitamin D

Vitamin D can help prevent infections, lessen inflammation, and slow down the formation of cancerous cells. Vitamin D receptors are present in a large number of bodily organs and tissues, suggesting that this vitamin performs vital tasks in addition to maintaining bone health.

The Recommended Dietary Allowance for Vitamin D relates to the daily dose required to maintain strong bones and regular calcium metabolism.

UL: The highest daily consumption unlikely to negatively impact health is known as the Tolerable Upper Intake Level (UL). The UL for Vitamin D is 4,000 IU (100 mcg) for kids aged nine and older.
RDA: The Recommended Daily Allowance for adults aged 19 and older is 600 IU (15 mcg), and 800 IU (20 mcg) for those over 70 years of age.

The Process of Vitamin D Production in the Body

Vitamin D is a fat-soluble vitamin that the human body needs for a number of physiological functions. It is most well-known for helping to maintain strong bones and prevent conditions like adult osteomalacia and childhood rickets.

The reason vitamin D is frequently referred to as the "sunshine vitamin" is that it is produced by our skin when it is exposed to sunlight. A chemical called 7-dehydrocholesterol in our skin cells transforms into a form of pre-vitamin D when the sun's UV rays strike it. Our bloodstream carries this pre-vitamin D to our liver, where it is transformed into 25-hydroxyvitamin D, or simply 25(OH)D. After then, 25(OH)D makes its way to the kidneys, where it changes once more to become 1,25-dihydroxyvitamin D, or calcitriol, which is the active form of vitamin D.

Helping the body absorb calcium and phosphate from the intestines is one of vitamin D's best-known roles. This aids in maintaining appropriate blood concentrations of these minerals, which are necessary for strong bones. The process of bone mineralisation, which increases the density and strength of bones, requires vitamin D. It supports the growth and maintenance of healthy bone tissue in conjunction with calcium and other minerals.

Getting enough vitamin D may help prevent chronic diseases, including diabetes, heart disease, and some types of cancer, according to some studies. To demonstrate definite causation, more research is necessary.

Vitamin D Deficiency

A shortage of Vitamin D in the diet, poor absorption, or a need for higher quantities due to a metabolic condition can all also lead to Vitamin D deficiency. A deficiency may occur if a person does not consume enough Vitamin D and does not spend enough time in the sun.

Vitamin D deficiency can lead to the following conditions.

Cancer: Studies have shown that Vitamin D helps prevent the growth of tumours and reduce their progression, including Breast, Ovary, Colon, Prostate Cancer, and Brain Tumours.
Type 2 Diabetes: The conditions that result in Type 2 diabetes (T2DM), such as impaired pancreatic beta cell function, insulin resistance, and inflammation, may severely impact Vitamin D deficiency. Higher Vitamin D blood levels have been linked to decreased incidence of type 2 diabetes.
Cold: Low Vitamin D levels in adults are associated with an increased likelihood of recent upper respiratory tract infections, colds, and coughs.
Rickets: Rickets is a disease that causes bone abnormalities in infants and young children due to the failure of bone tissue to solidify. Low levels of Vitamin D can lead to this medical condition.
Osteomalacia : Adults with osteomalacia have weak, brittle bones that can be strengthened with Vitamin D dietary supplements. This differs from Osteoporosis, which causes bones to become porous and brittle, and is irreversible.

Vitamin D Symptoms

Following are some telltale symptoms of Vitamin D deficiency:

Joint pains along with weakness in muscles
A weaker immune system leads to frequent infections
Fatigue and tiredness during the day, even after a good night's sleep
Cuts and bruises take longer than usual to heal
Increased risk of fractures due to weaker bones
Thinning hair or increased hair loss
Mood changes, especially during the darker months

The Risks of Excessive Vitamin D: Symptoms and Effects

Under the supervision of a medical expert, supplementation might be suggested when one lacks Vitamin D in the human body. While vitamin D is necessary for good health, overconsumption can be harmful and cause toxicity. It's crucial to remember that vitamin D poisoning is uncommon and usually results from extremely high supplement dosages rather than food or sun exposure. The signs of vitamin D intoxication include the following:

Nausea and vomiting
Weakness and fatigue
Loss of appetite
Excessive thirst and urination
Kidney dysfunction includes changes in urination patterns, blood in urine, or even kidney stones.
Confusion and disorientation
Elevated blood Calcium levels (Hypercalcemia)
Irregular heartbeat and high blood pressure

The Recommended Dietary Allowance (RDA) for vitamin D gives healthy individuals the daily dose required to maintain strong bones and consistent calcium metabolism. It is based on minimal sun exposure values. For adults aged 19 and older, the recommended daily allowance is 600 IU (15 mcg) for men and women and 800 IU (20 mcg) for those over 70 years of age.

List of the Top Food Items High in Vitamin D

Although sunlight/sun rays exposure can help your body produce Vitamin D, it is not always reliable because of weather changes. To ensure adequate Vitamin D levels in your body, try to include these items in your daily diet, along with a lot of fruits and vegetables. (Note: Please consult a doctor before making dietary changes.)

Food item	Explanation
Fortified Orange Juice	As it is fortified with Vitamin D and calcium, lactose intolerant people may find this item a trustworthy supply of nutrition. One cup of enriched orange juice has 100 IU of Vitamin D.
Mushrooms	Mushrooms, like humans, can synthesise Vitamin D in the presence of sunlight. They are high in Vitamin D2 and contain 2300 IU per 100 gm. On the other hand, mushrooms that are grown commercially have minimal Vitamin D2. Certain types are treated with UV light, making them a good source of Vitamin D. Vitamin D2 levels in these mushrooms range from 130 to 450 IU.
Canned Tuna	Canned tuna has 268 IU of Vitamin D, making it an excellent source. It's also a less expensive choice than buying fresh fish. Eating canned tuna can also boost your niacin and vitamin K levels. However, because it contains poisonous methylmercury, over-ingestion of this dietary item might result in significant health problems. Fortified cereal. Half a cup of cereal contains 54-136 IU of Vitamin D, making it a good source.
Herrings	This is a popular fish, whether canned, smoked, pickled, or raw. Per 100 gm serving, it contains 216 IU of Vitamin D. Pickled herring also has 112 IU of Vitamin D and salt, both of which are necessary for the human body.
Salmon	This fatty fish is high in Vitamin D. A single serving of 100 gm Atlantic salmon has 526 IU of Vitamin D, according to the United States Department of Agriculture (USDA) Food Composition Database. Wild salmon contains more Vitamin D than farmed salmon. A 100 gm serving of wild salmon has 988 IU of Vitamin D, whereas farmed salmon contains only 25% of the recommended dosage.
Cow's milk (fortified)	This is a popular food in India that contains calcium, phosphorus, and riboflavin. It is an excellent source of Vitamin D, with 115-130 IU per cup. This can also be a good Vitamin D rich food for a 1-year-old baby.
Cod Liver Oil	Instead of eating fish, you can take this as a supplement. It is nutrient-dense and includes 448 IU of Vitamin D per teaspoon. Children who are Vitamin-D-deficient might consider taking this. It is also high in Vitamin A and Omega-3 Fatty Acids, which your body requires. However, you should avoid taking too much cod liver oil because an increase in Vitamin A levels in your body might be dangerous. This can also be a Vitamin D rich food for hair growth.
Egg Yolks	Consuming eggs provides 37 IU of this vitamin. However, the Vitamin D content of eggs is determined by sun exposure and the Vitamin D level of chicken feed. Eggs from chickens grown on pasture and exposed to sunlight are three to four times richer in Vitamin D. These eggs have 6000 IU of Vitamin D.
Sardines	Sardines are an excellent source of this vitamin. It has 177 IU of Vitamin D in it. Vitamin D foods to add to your diet include fatty fish such as halibut and mackerel.

Top Vitamin-D-rich Food Items for Vegetarians

The following foods are rich in Vitamin D.

Yoghurt: Because it is fortified with Vitamin D, dairy and nondairy yoghurts have high levels of this vitamin. It contains around 120 IU of Vitamin D per cup.
Cheese: Vitamin D is abundant in cheese, particularly cottage cheese. Cheddar, Fontina, and Monterey cheeses are also high in this vitamin. A 100g portion of any form of cheese contains approximately 24 IU of Vitamin D.
Fortified soymilk: Because soymilk includes the same nutrients as cow's milk, it is a healthy meal option for vegans and vegetarians. Soy Milk has 120 IU of Vitamin D per cup.

Ways to Increase Vitamin D in Your Body

There are other ways to ensure your body gets enough vitamin D. Here are some great sources of Vitamin D-delicious!

Cheese
Beef liver
Yellow egg yolks
Mushrooms
Fortified milk, cereals and juices
Fish (salmon, tuna)

DID YOU KNOW?

Cancer Fighter: Vitamin D can reduce cancer cell growth, help control infections and reduce inflammation.
Not a Vitamin: Vitamin D is actually a hormone rather than a vitamin; it is required to absorb calcium and phosphate from the gut into the bloodstream.

Conclusion

Because it aids in the production of Vitamin D, which is necessary for a number of bodily processes, the sun is beneficial to our health. Even though the body needs to go through a complicated chemical process to produce vitamin D, it's easy to receive enough of it by spending just 20 minutes in the sun each day. In addition to supporting the immune system, which protects the body from disease, vitamin D is essential for maintaining strong bones. Therefore, develop the habit of going outside and getting some sunlight on a daily basis—it's a simple and organic method to look after your health! Just be careful not to expose yourself to too much sun, especially during the hottest times of the day, to protect your skin.

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Frequently asked questions

Can taking too much Vitamin D affect my body?

Taking too much Vitamin D can affect your body, as too much calcium can accumulate in the body if you take too many Vitamin D tablets over time (Hypercalcaemia). This may also harm the heart, kidneys, and bones.

Do supplements containing Vitamin D3 and Vitamin D2 differ from one another?

Supplements containing Vitamin D3 and Vitamin D2 differ from one another because, according to studies, Vitamin D3 supplements tend to elevate blood levels of the vitamin more and maintain those levels more than D2 supplements.

What are the symptoms of Vitamin D toxicity?

The symptoms of Vitamin D toxicity include.

Abnormal heartbeat
Anorexia
Elevated blood levels of calcium cause hardening of blood vessels and tissues, which could harm the heart and kidneys.
Loss of weight

Can I get all the vitamin D I need from fruits and vegetables?

Fruits and vegetables provide only small amounts of Vitamin D. To achieve daily vitamin D requirements, it's crucial to mix them with other sources such as fatty fish, egg yolks, or vitamin D pills if necessary.

Is Vitamin D important only for bones?

Vitamin D is vital not only for bone health but also for immune system function, calcium absorption, and muscle function. It plays a key role in overall health, especially in protecting against infections and diseases.

Disclaimer: The content on this page is generic and shared only for informational and explanatory purposes. It is based on several secondary sources on the internet. As this content piece is not vetted by a medical professional, please consult a doctor before making any health-related decisions.

Sources

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