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10 Best Vitamin D Fruits and Vegetables List!

The majority of people in the world are devoid of sunlight. Except for the tropical regions, every other area gets an improper supply of sunlight. This is the main reason why a large portion of people suffers from Vitamin D Deficiency related disorders. Taking this into consideration I have studied and brought you the 10 Best Vitamin D Fruits and Vegetables.

Before diving deep into the vitamin D enriched foods, let us quickly go through the basics of the formation of vitamin D and related stuff. One must remember that Vitamin D is produced in our body with the inclusion of sunlight in the process. Sunlight is a necessity at the first step in the formation of Vitamin D.

Skin is the first body organ in which a precursor of vitamin D is formed. Then the product is transferred to the liver and then finally it goes to the kidneys. Here the final active form of vitamin D is formed.

The active form of Vitamin D is Calcitriol that is formed in the kidneys. Calcitriol is also known as 1,25-dihydroxycholecalciferol. Now as we have seen the overview of the formation of vitamin D, let us jump on to the vitamin D levels in our body.

Normal range of Vitamin D In our Body-

The normal range of vitamin d in our body is measured in nanograms/milliliters. For a healthy adult, it ranges from 20 nanograms/milliliters to 50 nanograms/milliliters.

A specific range of vitamin d intake is needed in order to maintain the healthy functioning of the body. A good amount of vitamin D intake is needed on a daily basis. This is also called RDA( Recommended Dietary Allowance.)

RDA for Vitamin D-

RDA(Recommended Dietary Allowance.)
Adults200 International units.
Children, Pregnant and lactating ladies400 International units.
Elders600 International units.
RDA for vitamin D

Related Article- 9 Vegetables low in Oxalates For Kidney Stone Prevention.

Best Vitamin D Supplements-

Vitamin D Supreme 5000 IU by Designs for Health

Vitamin D3 5000iu (125mcg) with Coconut Oil 

Metagenics – D3 10,000 with K2 – Vitamin D Supplement

10 Best Vitamin D Fruits and Vegetables List-

1. Oily Fish-

oily fish

Oily fishes are rich in not only vitamin D but also Omega fatty acids. These are highly beneficial for heart health. Moreover having them increases the heat production in our body and helps in keeping us warm.

2. Mushrooms-


Mushrooms are a great source of vitamin D. They are filled with other nutrients as well, which are good for overall body health. Therefore having mushrooms in our meal can be beneficial to our overall health.

Mushrooms are included in the list of Vitamin D Fruits and Vegetables.

3. Egg Yolks-

egg yolks

Egg yolks are a good source of vitamin d, cholesterol, and much more. Consuming them on a daily basis would provide you with a healthy dose of protein.

In other words, having a boiled egg or an omelet can provide you with all the necessary elements for healthy body functioning.

4. COD Liver Oil-

cod liver oil

Cod Liver oil and Shark liver oil are notable sources of multiple vitamins, especially vitamin D. For instance, people with a good intake of the above oils are found to have a healthy amount of vitamin D.

Above all, it would gradually increase bone density and lead to good bone health.

5. Canned Tuna-

canned tuna

Canned tuna is another great source of vitamin D. It is available all over the globe at a much cheaper price. Having it as breakfast or dinner may prove good for the body.

6. Herring and Sardines-

herring and sardines

Herring and Sardines are excellent sources of multivitamins and essential nutrients. Moreover, they are rich in few nutrients that are not seen in other food sources.

In conclusion, seafood is a perfect meal to have as an alternative to vitamin D medicines.

7. Salmon Fish-


Salmon fish is rich in omega 3 fatty acids and good cholesterol. Therefore it may be good to have salmon to prevent few heart diseases.

Not only does salmon have FAs but also it is rich in vitamin D. In addition it makes the absorption of calcium from the gut more effective.

8. Fortified Dairy Products-

dairy products

Though dairy products are a good source of calcium and other nutrients, when they are fortified with vitamins they become a whole pack of nutrients.

Fortification is the process of adding nutrients, elements, or vitamins to the natural food in order to increase its nutritional value.

9. Fortified Yogurt-


Yogurt is a natural source of calcium, good bacterias, and protein. Moreover, fortified yogurt is added with a healthy dose of vitamin D.

Therefore fortified yogurt is more beneficial when compared to natural yogurt.

10. Fortified Orange Juice –

Orange juice

Similar to other fortified food products orange juice is also fortified with vitamin D. This makes it a healthy source of vitamin D, which in turn maintains bone health.

Fortified products are Vitamin D Fruits and Vegetables. This marks the end of our Vitamin D Fruits and Vegetable List.


Can vitamin D deficiency cause anxiety?

Up to a certain extent!

Calcium and vitamin D deficiency symptoms?

Bone pain
Muscle weakness

What is the daily requirement of vitamin D in pregnancy?

The daily requirement of vitamin D in pregnancy- 400 International units.

Does citrus fruit help in Vit d3 absorption?

Up to a certain extent!


I personally recommend staying more in natural sunlight for a couple of minutes. Being in sunlight for a while is feasible than eating foodstuffs or in severe cases going for medications. Rather spare some time out of your busy schedule and take a walk in bright morning sunshine.

Morning hours between 9 AM to 11 AM has a healthy amount of sunlight. Taking a quick 10 to 20 minutes walk is more than enough to produce a sufficient amount of vitamin D in your body. The vitamin D produced, in turn, increases bone density by increasing calcium absorption.

In conclusion, expose your body for a couple of minutes in early morning sunshine rather than contracting Vitamin D Deficiency disorders.

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