Fruits And Vegetables That Are High In Vitamin D
Vitamin D is a vital nutrient that is essential for the health of our bones and overall well-being. It is also known as the sunshine vitamin because our body can produce it when our skin is exposed to the sun's UV rays. However, many people are deficient in vitamin D due to various factors such as lack of sunlight exposure, dietary restrictions, and medical conditions. In this article, we will discuss some fruits and vegetables that are high in vitamin D and can help meet our daily recommended intake.
Mushrooms
Mushrooms are one of the few plant-based sources of vitamin D. They contain ergosterol, which gets converted into vitamin D when exposed to UV light. Mushrooms that are exposed to sunlight have significantly higher vitamin D content than those that are not. Some of the best mushroom varieties that are high in vitamin D include shiitake, portobello, and maitake.
Spinach
Spinach is a leafy green vegetable that is packed with essential nutrients, including vitamin D. It contains about 6% of the daily recommended value of vitamin D per cup of raw spinach. Spinach can be consumed raw in salads or cooked in various dishes such as soups, stews, and curries.
Kale
Kale is another leafy green vegetable that is a great source of vitamin D. It contains about 10% of the daily recommended value of vitamin D per cup of raw kale. Kale can be consumed raw in salads or cooked in various dishes such as smoothies, soups, and stir-fries.
Cabbage
Cabbage is a cruciferous vegetable that is rich in vitamin D. It contains about 5% of the daily recommended value of vitamin D per cup of raw cabbage. Cabbage can be consumed raw in salads or cooked in various dishes such as soups, stews, and stir-fries.
Broccoli
Broccoli is a green vegetable that is loaded with nutrients, including vitamin D. It contains about 8% of the daily recommended value of vitamin D per cup of raw broccoli. Broccoli can be consumed raw in salads or cooked in various dishes such as stir-fries, soups, and casseroles.
Cauliflower
Cauliflower is another cruciferous vegetable that is high in vitamin D. It contains about 6% of the daily recommended value of vitamin D per cup of raw cauliflower. Cauliflower can be consumed raw in salads or cooked in various dishes such as soups, stews, and stir-fries.
Orange Juice
Orange juice is a popular breakfast beverage that is often fortified with vitamin D. One cup of fortified orange juice can provide around 25% of the daily recommended value of vitamin D. However, it is important to choose brands that are low in added sugars and preservatives.
Conclusion
In conclusion, there are various fruits and vegetables that are high in vitamin D and can help meet our daily recommended intake. Incorporating these foods into our diet can be a simple and effective way to maintain optimal levels of vitamin D and support our overall health and well-being.