Vitamin D Fruits And Vegetables List In English
Vitamin D is a crucial nutrient that plays a vital role in maintaining overall health and wellness. It helps in the regulation of calcium and phosphate levels in the body, which are essential for healthy bones, teeth, and muscles. While sunlight is the primary source of vitamin D, many fruits and vegetables also contain this vital nutrient. Here is a list of vitamin D fruits and vegetables in English that you can add to your diet to boost your vitamin D intake.
Mushrooms
Mushrooms are an excellent source of vitamin D, especially if they have been exposed to UV light. Shiitake mushrooms are known to contain high levels of vitamin D, with around 100 grams of shiitake mushrooms containing up to 10 micrograms of vitamin D.
Egg Yolks
Egg yolks are another great source of vitamin D. A large egg yolk contains around 0.5 micrograms of vitamin D, making them an easy and convenient way to boost your vitamin D intake.
Sardines
Sardines are a type of small, oily fish that are a rich source of vitamin D. A 100-gram serving of sardines contains around 9 micrograms of vitamin D, making them an excellent addition to your diet.
Soy Milk
Soy milk is a popular dairy-free milk alternative that is often fortified with vitamin D. A cup of soy milk can contain up to 3 micrograms of vitamin D, making it an excellent option for those who cannot or prefer not to consume dairy products.
Cod Liver Oil
Cod liver oil is a type of fish oil that is rich in vitamin D. It is often used as a supplement to boost vitamin D intake, with just one tablespoon of cod liver oil containing around 34 micrograms of vitamin D.
Fortified Orange Juice
Orange juice is a popular breakfast beverage that is often fortified with vitamin D. A cup of fortified orange juice can contain up to 3 micrograms of vitamin D, making it a convenient way to boost your vitamin D intake.
Fortified Cereal
Many breakfast cereals are fortified with vitamin D, making them an easy and convenient way to boost your vitamin D intake. Check the label to see how much vitamin D is included in each serving.
Tuna
Tuna is another type of oily fish that is a rich source of vitamin D. A 100-gram serving of tuna contains around 6.7 micrograms of vitamin D, making it an excellent addition to your diet.
Salmon
Salmon is another type of oily fish that is a great source of vitamin D. A 100-gram serving of salmon contains around 10 micrograms of vitamin D, making it an excellent addition to your diet.
Conclusion
Getting enough vitamin D is essential for maintaining overall health and wellness. While sunlight is the primary source of vitamin D, incorporating vitamin D-rich fruits and vegetables into your diet can also help boost your vitamin D intake. Mushrooms, egg yolks, sardines, soy milk, cod liver oil, fortified orange juice and cereal, tuna, and salmon are all excellent sources of vitamin D that you can add to your daily diet.
