Which Fruits And Vegetables Are High In Vitamin D
Vitamin D is an essential nutrient that plays many roles in the body. It helps in the absorption of calcium and phosphorus, which are necessary for healthy bones and teeth. It also helps to regulate the immune system and reduce inflammation in the body. While the sun is the best source of vitamin D, some fruits and vegetables also contain this essential nutrient. Here is a list of fruits and vegetables that are high in vitamin D:
Mushrooms
Mushrooms are the only plant-based source of vitamin D. They contain a type of vitamin D known as D2, which is less potent than the D3 form found in animals. Eating mushrooms that have been exposed to UV light can increase their vitamin D content. One cup of raw Portobello mushrooms contains around 400 IU of vitamin D. Other types of mushrooms that are high in vitamin D include shiitake and maitake.
Kale
Kale is a leafy green vegetable that is rich in many nutrients, including vitamin D. One cup of raw kale contains around 100 IU of vitamin D. Kale is also a good source of vitamin K, vitamin C, and antioxidants.
Collard Greens
Collard greens are another leafy green vegetable that is high in vitamin D. One cup of cooked collard greens contains around 360 IU of vitamin D. Collard greens are also a good source of vitamin K, vitamin A, and calcium.
Spinach
Spinach is a nutrient-dense vegetable that is high in many vitamins and minerals, including vitamin D. One cup of cooked spinach contains around 130 IU of vitamin D. Spinach is also a good source of iron, vitamin A, and folate.
Swiss Chard
Swiss chard is a green leafy vegetable that is rich in many nutrients, including vitamin D. One cup of cooked Swiss chard contains around 16 IU of vitamin D. Swiss chard is also a good source of vitamin K, vitamin A, and magnesium.
Avocado
Avocado is a unique fruit that is high in healthy fats, fiber, and many nutrients, including vitamin D. One medium avocado contains around 40 IU of vitamin D. Avocado is also a good source of potassium, vitamin K, and vitamin C.
Orange Juice
Orange juice is a popular breakfast beverage that is often fortified with vitamin D. One cup of fortified orange juice can contain around 140 IU of vitamin D. However, it is important to check the label to ensure that the orange juice is fortified with vitamin D.
Conclusion
While the sun is the best source of vitamin D, adding these fruits and vegetables to your diet can help increase your vitamin D intake. It is important to maintain a balanced diet that includes a variety of fruits, vegetables, and other nutrient-dense foods to ensure that you are getting all the necessary vitamins and minerals your body needs.