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What Fruits Have Vitamin D In It

Enjoy Swordfish In Moderation

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Swordfish is another favorite of Zaninis. Three cooked ounces provide 566 IU per serving, which nearly gets you to your daily recommended intake of vitamin D, according to the NIH. The American Heart Association recommends eating at least two servings of fish per week, and this fish is versatile and tasty, she adds. The AHA advises children and pregnant women to avoid large fish, such as swordfish, because they have higher levels of mercury contamination than smaller, less long-lived species. Yet the health benefits for older adults in particular outweigh the risks, according to the organization.

Try swordfish in kebabs complete with onions, green bell peppers, mushrooms, and cherry tomatoes.

Vitamin D Sources Other Than Sunlight

Vitamin D is essential for the human body in more ways than one. It helps boost bone health as it promotes absorption of calcium from the diet consumed. It also helps boost a strong immune system.

Dr Geetika posted an Instagram Reels titled, “How to boost vitamin D levels” with an aim to inform people about the different .

The dermatologist clarifies that sun is not the only source of vitamin D. She adds “UVB light can cause skin cancer”. Therefore, exposure to sunlight should be limited and one should consider getting vitamin D from nutritional supplements and vitamin D- fortified foods.

Dr Geetika also suggested some food items to boost intake of Vitamin D. “Vitamin D can be found in some dairy products, fortified orange juice, soy milk and cereals.” Milk and dairy products are well known sources of calcium and can provide vitamin D as well. She also advised to opt for vitamin D supplements, if prescribed by your nutritionist.

Q What Are The Effects Of Low Vitamin D On The Body

A. Depression, hair loss, fatigue and tiredness are some effects of low vitamin D levels in the body.

Written by Sanya Hamdanion Feb 14, 2020

Sanya Hamdani is a skincare enthusiast and lipstick hoarder, she truly believes no two red lipsticks look exactly alike. With a Master’s degree in Communication & Journalism and 5+ years of digital writing experience up her sleeve, Sanya has some of the biggest beauty experts in the country on her speed dial. When she’s not swatching products or writing about the latest trends in beauty, you will find her watching F.R.I.E.N.D.S. or cooking up a storm in the kitchen.


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Fortified Orange Juice Can Give You A Healthy Start To The Day

One cup of fortified orange juice can add up to 137 IU of vitamin D to your daily total, though the NIH recommends checking the label for exact numbers because counts can vary. Serve a glass of OJ with breakfast or use it in this mango-strawberry smoothie recipe, a delicious and portable morning meal. Keep in mind that its generally healthiest to enjoy whole fruit rather than its juice form, since the former still contains filling fiber, so drink juice in moderation. If you have a health condition for which you need to watch your carbohydrate and sugar intake, such as diabetes, it may be best to get your vitamin D from another source. Work with your healthcare team to figure out how much, if any, OJ is right for your diet.

Higher Vitamin D Levels May Aid Weight Loss

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Some evidence suggests that getting enough vitamin D could enhance weight loss and decrease body fat.

At least 20 ng/mL is considered to be an adequate blood level to promote strong bones and overall health .

One study looked at 218 overweight and obese women over a one-year period. All were put on a calorie-restricted diet and exercise routine. Half of the women received a vitamin D supplement, while the other half received a placebo.

At the end of the study, researchers found that women who fulfilled their vitamin D requirements experienced more weight loss, losing an average of 7 pounds more than the women who did not have adequate blood levels .

Another study provided overweight and obese women with vitamin D supplements for 12 weeks. At the end of the study, the women didnt experience any weight loss, but they did find that increasing levels of vitamin D decreased body fat .

Vitamin D could also be associated with a decrease in weight gain.

A study in over 4,600 elderly women found that higher levels of vitamin D were linked to less weight gain between visits during the span of the 4.5-year study .

In short, increasing your vitamin D intake may promote weight loss, although more research is needed before strong conclusions can be reached.


Getting adequate amounts of vitamin D may enhance weight loss, decrease body fat and limit weight gain.

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May Reduce Heart Disease Risk

Heart disease is the leading cause of death worldwide, affecting over 17.5 million people annually .

Studies have shown people who regularly eat fish have a much lower risk of heart disease. This effect can be attributed to its omega-3 fatty acid content (

While taking fish oil supplements like cod liver oil may reduce risk factors for heart disease, there is little evidence that it can prevent heart disease or strokes .

Unfortunately, few studies have specifically examined the association of cod liver oil and heart diseas, as many studies classify cod liver oil as regular fish oil.

Thus, more specific research on cod liver oil and heart disease risk factors are needed to make a clear link between the two.


Cod liver oil may help reduce risk factors for heart disease. Studies specifically on cod liver oil and heart disease risk factors are needed, as most studies group cod liver oil with regular fish oils.

Regulation Surrounding The Sale Of Foods Enhanced With Vitamin D

From a regulatory perspective, the vitamin D enhanced foods mentioned in this review have typically fallen into two categories fortified foods and foods that have used technologies to enhance naturally occurring vitamin D levels. However, prior to sale on a commercial scale, there are a series of steps which potential manufacturers must consider. Globally these can vary depending on the region and also between countries . This review will now briefly outline some of the regulations that must be considered in the EU.

For fortified foods, addition of both ergocalciferol and cholecalciferol is permitted but consideration must be given to dietary intake from other sources and safe upper levels of intake before agreeing on the levels of addition . At present the IOM has defined 100 g/day as an upper level for vitamin D intake . Regarding foods which exploit new technologies to enhance naturally occurring levels , if they are not currently widely consumed within the EU, they would be considered as a novel food and subject to approval as safe for use by the competent authority in the applicant country and also in other Member States .

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Fruits And Vegetables High In Vitamin D

While the best way to get vitamin D is from the sun, sometimes it isnt possible to get the daily requirement in this way due to factors including the strength of the sunlight on any given day, skin color , distance from the equator, age, and other variables.

So can you get vitamin D from fruits and vegetables? The fact is that no fruit contains vitamin D and mushrooms are the only vegetable that contains it.

A serving of typical white button mushrooms contains a small amount of vitamin D2, which is about 4% of the recommended daily value. However, when mushrooms are exposed to ultraviolet B radiation, their vitamin D content goes up dramatically. Some companies are now growing special vitamin-D rich mushrooms using this process. For example, Dole has some portobello mushrooms on the market that provide 100 percent of the daily recommended daily intake of vitamin D per serving.

All other food sources of vitamin D are animal in origin like beef, sardines, salmon, shrimp, eggs, butter, goat cheese, chicken livers, sour cream, and milk. Also, some foods like milk and orange juice are fortified with vitamin D.

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Richest Vitamin D Foods | Healthy Foods | Foodie Features | The Foodie

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People At Risk Of Vitamin D Deficiency

Some people will not make enough vitamin D from sunlight because they have very little or no sunshine exposure.

The Department of Health and Social Care recommends that adults and children over 4 take a daily supplement containing 10 micrograms of vitamin D throughout the year if they:

  • are not often outdoors for example, if they’re frail or housebound
  • are in an institution like a care home
  • usually wear clothes that cover up most of their skin when outdoors

If you have dark skin for example you have an African, African-Caribbean or south Asian background you may also not make enough vitamin D from sunlight.

You should consider taking a daily supplement containing 10 micrograms of vitamin D throughout the year.

Which Fruit Is Best For Vitamin D

When you are planning to include fruits rich in vitamin D in your daily diet, it is advisable to look for fortified food items. These do not contain this particular nutrient naturally but can become a reliable source after artificial treatment. One such item is orange juice.

Upon searching for fruits high in vitamin D, orange juice serves the purpose as it is fortified with vitamin D and calcium. A cup of orange juice gives around 100 IU of vitamin D, which is 12% of the Daily Value. .

Other than this, one can increase their vitamin D intake by including breakfast cereals and oatmeal in their diets. Sunlight exposure is also recommended if you fail to include animal-based vitamin D foods in your diet.

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What Is Vitamin D

Vitamin D is a fat-soluble vitamin produced by our body when our skin is exposed to ultraviolet rays from sunlight. It is also present in some foods, which should be a part of your diet to maintain adequate vitamin D levels in your body.

Some of the benefits of this vitamin include being responsible for maintaining adequate concentrations of calcium and phosphate, which are the key to the health of our bones. It also enables our immune system to function normally.

May Support Eye Health

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Vision loss is a huge health problem, affecting over 285 million people worldwide .

There are many reasons why people lose their vision, but two of the leading causes are glaucoma and age-related macular degeneration .

Both of these diseases can result from chronic inflammation.

However, the omega-3 fatty acids and vitamin A in cod liver oil have been shown to protect against eye diseases caused by inflammation (

32 ).

In one study in 3,502 people aged 55 and over, researchers found that people who consumed the most vitamin A had a much lower risk of glaucoma than those who ate the least vitamin A .

Although vitamin A is great for eye health, its not recommended to take high doses of it, as it may cause vitamin A toxicity.


Cod liver oil is a great source of omega-3 and vitamin A, both of which may protect against vision loss from inflammatory eye diseases like glaucoma and age-related macular degeneration .

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Easy To Add To Your Diet

Cod liver oil is incredibly easy to add to your diet. It comes in many forms, but liquid and capsule forms are the most common.

There are no set guidelines for cod liver oil intake, so most recommendations are based on safe intake levels of omega-3 fatty acids, vitamin A and D.

A common dose is often 12 teaspoons, but taking up to one tablespoon per day is usually safe. Higher doses are not recommended, as they would result in excess vitamin A intake (

Highest Amount Of Vitamin D Per Serving

Please remember that the above gives an accurate value in 100g for high vitamin d foods in your diet. You should also take into account portion sizes when you are considering the vitamin d nutritional content.

The food with the highest vitamin d content per typical serving is Orange juice, chilled, includes from concentrate, fortified with calcium and vitamin D which contains 99.6 IU in 1 cup . For this serving the Calories content is 117.03 kcal , the Protein content is 1.69 g , the Fat content is 0.3 g and the Carbohydrate content is 28.06 g .

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Vitamin D Rich Vegetables

Mushroons are the only vegetables that are rich in vitamin D, some people believe that mushrooms are not vegetables, but the U.S. Department of Agriculture considers mushrooms to be vegetables.

There are many different varieties of mushrooms and they are all rich in vitamin D. However, the content of vitamin D does not depend on the type of mushroom, it depends on the amount of sunlight that fell on it when it grew.

Based on the above, there are two types of vitamin D rich mushrooms: wild mushrooms and commercially grown mushrooms.

Vitamin D content in wild mushrooms starts from ~7 IU and can reach up to 46000 IU per 3.5-ounce serving, so you will never know what dose of vitamin D did you got.

Commercially grown mushrooms do not contain vitamin D at all, unless they are fortified vith vitamin D.

Ultraviolet light is able to enrich mushrooms with vitamin D in large quantities, for a short period of time the content of vitamin D in fortified mushrooms can reach up to 164 µg of vitamin D per 100 grams, which is 1093% of the daily dose.

When you are looking for vegetables to raise your vitamin D level, you should look for mushrooms with marking fortified with vitamin D, this marking means that the manufacturer uses an ultraviolet treatment system to fortify mushrooms with vitamin D.

Foods High In Vitamin D


The human body may produce vitamin D on its own, but most people dont get enough sunlight to produce the amount they need every day. You can take over the counter vitamin D supplements to ensure that youre getting enough. You can also get vitamin D from a variety of different food sources. The following six foods are some of the best dietary sources of vitamin D available:

1.Fortified Cereals

Dietary sources of vitamin D are limited. Many breakfast cereals are fortified with the vitamin, along with other essential vitamins and minerals, which can help to boost your intake. Cereals fortified with 10% of your recommended daily intake of vitamin D contain 2mg per 1 cup serving. While cereals may be fortified with vitamins and minerals, they may also contain added sugars, so you should read the label.

2.Fortified Dairy

Many dairy products, such as milk and yogurt, are fortified with vitamin D as well, as are non-dairy alternatives like soy milk, almond milk, and oat milk. Fortified milk typically has around 3mg of vitamin D, and non-dairy alternatives have between 2.5 and 3.6mg per 1 cup. Yogurt has between 2 and 3mg of vitamin D per serving. Like cereals, some brands of fortified milk and non-dairy milk may contain added sugar.


3.Orange Juice

Orange juice is another beverage thats often fortified with vitamin D. A 1 cup serving has 2.5 mg of vitamin D.

4.Cod Liver Oil



Cleveland Clinic: Vitamin D Deficiency.


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Revly Vegan Nutritional Yeast Non

as of January 9, 2022 11:12 am


  • Vegan, plant based, non-fortified source of 6g protein, amino acids, vitamins and minerals. Nutritional yeast is a low-fat source of protein for vegan and vegetarian diets
  • Nutritional yeast dietary supplement
  • Cheese-like flavor with 6 grams of protein per serving and an array of B vitamins. Often used as a cheese replacement or to add flavor to vegetables and popcorn.
  • Vegan and gluten free superfood powder with mini flakes
  • Mix 2 tablespoons with water or sprinkle on food. Tablespoon is not included in the container. 30 servings per container

High In Vitamins A And D

Most cod liver oil is extracted from the liver of Atlantic cod.

Cod liver oil has been used for centuries to relieve joint pain and treat rickets, a disease that causes fragile bones in children .

Although cod liver oil is a fish oil supplement, its quite different than regular fish oil.

Regular fish oil is extracted from the tissue of oily fish like tuna, herring, anchovies and mackerel, while cod liver oil is extracted from the livers of cod.

The liver is rich in fat-soluble vitamins like vitamins A and D, which give it an impressive nutrient profile.

One teaspoon of cod liver oil provides the following :

  • Calories: 40
  • Omega-3 fatty acids: 890 mg
  • Monounsaturated fat: 2.1 grams
  • Vitamin A: 90% of the RDI
  • Vitamin D: 113% of the RDI

Cod liver oil is incredibly nutritious, with a single teaspoon providing 90% of your daily requirements for vitamin A and 113% of your daily requirements for vitamin D.

Vitamin A has many roles in the body, including maintaining healthy eyes, brain function and skin .

Cod liver oil is also one of the best food sources of vitamin D, which has an important role in maintaining healthy bones by regulating calcium absorption .


Cod liver oil is very nutritious and provides nearly all of your daily requirements for vitamins A and D.

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