Discover the Best Vitamin D-Rich Fruits

Vitamin is a Greek word coined by biochemist Casimir Funk in 1912, where ‘vita’ means vital for life and ‘amine’ means a chemical amine. Vitamins are essential micro-nutrients crucial for maintaining good health and performing various bodily functions. Our body needs these vitamins for the efficient functioning of our metabolism, digestion, and immunity. There are two types of vitamins: fat-soluble and water-soluble. Vitamin D (calciferol) is one of the eight fat-soluble vitamins that our body requires. Our intestines absorb such fat-soluble vitamins with the help of dietary fats. The best natural and accessible source of Vitamin D is the Sun. Just 15 to 30 minutes of sun exposure can help our skin generate about 10,000 IU (international units) of vitamin D. However, despite this, vitamin D deficiency is becoming increasingly common these days. Perhaps, due to modern gadgets and hectic schedules, people spend less time outdoors, and even children limit their outdoor activities. In larger cities, vitamin D deficiency is even more common. As a result, many people now consume vitamin D supplements recommended by their doctors. However, the fact is that we can overcome the deficiency easily by including fruits and dry fruits rich in vitamin D in our diet. 

Importance of Vitamin D and symptoms of its deficiency

Vitamin D is vital for our various bodily functions, including bone health. Its deficiency causes an imbalance in our hormones, blood, Calcium, phosphate, and immunity. It causes intense muscle and bone pain. In severe cases, it causes Rickets (poor bone development and deformities) in children, Osteomalacia (weak and soft bones), and arthritis in adults. People with vitamin D deficiency may experience tingling sensations in their hands and feet, intense backache, depression, excessive hair fall, and chronic fatigue. Vitamin D is essential for everyone, from infants to old age. Daily unit requirements for babies below one year is 400IU, for ages 1 to 70 is 600IU, and for people above 70 is 800IU. For more details information about vitamin d-rich fruits contact us.

How to overcome Vitamin D deficiency

In today’s market, many vitamin D supplements and medicines are available. However, why resort to these artificial remedies when we can quickly address the deficiency naturally? The optimal approach to managing insufficient vitamin D levels is by exposing our bodies to early morning or evening sunlight for at least 30 minutes. During sunbathing sessions, it is recommended that minimal clothing be worn to ensure proper exposure. One may incorporate ‘Surya namaskar’ into their routine for optimal outcomes. Furthermore, it is essential to maintain a healthy diet with vitamin D-rich fruits and vegetables. Certain dry fruits rich in vitamin D should also be added for complete nutrition.

Top 17 Vitamin D-rich fruits and vegetables

1. Mushrooms: Mushrooms are the best vitamin D-rich vegetable. A 100gm of it contains 2500IU of vitamin D. Just like the human body, mushrooms naturally produce Vitamin D when exposed to sunlight. They include an ergosterol compound that converts to vitamin D in the Sun’s UV rays. This is number one on the list of vitamin D-rich vegetables.
2. Oranges: Oranges contain about 100 IUs of vitamin D, along with a good amount of Calcium and vitamin C. You should consume one orange every day, either as a whole fruit, juice, smoothie, or fruit salad. 
3. Bananas: Bananas are one of the best fruits rich in vitamin D. They also contain magnesium, which helps activate Vitamin D for better absorption.
4. Spinach: Spinach is an excellent vitamin D, Calcium, and iron source. It should be included in our diet regularly for a healthy body. It is a typical green leafy vitamin D-rich vegetable in India.
5. Kiwi: Kiwi is also one of the many vitamin D-rich fruits. Along with vitamin D, it is abundant in other essential nutrients like vitamin C, K, and fiber. 
6. Avocado: Although avocados are more famous for their healthy fats and fiber, they also contain some vitamin D. Incorporate avocados into your meals to boost nutrients. It contains healthy fats, fiber, and vitamin D. 
7. Guava: Guava is rich in vitamin C and contains a modest amount of Vitamin D. 
8. Papaya: It contains a good amount of vitamins A, C, and E, along with a small amount of vitamin D. It is also suitable for digestive health
9. Amla or Indian gooseberry: it is a rich source of Calcium, iron, and Vitamin D. Consume it fresh, powdered, pickled, or in various other ways.
10. Bitter gourd or karela: This vitamin D-rich vegetable contains several other vitamins and minerals. Adding karela to your diet can help in fulfilling vitamin D levels. It is also an excellent blood purifier.
11. Lauki or bottle gourd: This low-calorie vegetable is also a good source of vitamin D. It is good for digestion and has a calming effect.
12. Sweet potatoes: Sweet potatoes are starchy vegetables packed with nutrients, such as vitamin D, A, copper, fiber, manganese, and potassium.
13. Pumpkin: including pumpkin in your diet can help boost your vitamin D levels.
14. Broccoli: This cruciferous vegetable also provides various vitamins and minerals, including vitamin D. 
15. Bhindi/Okra/Ladyfinger: This tasty, vitamin D-rich vegetable is frequently used in Indian kitchens. It also contains fiber, carbohydrates, proteins, and vitamin K.
16. Amaranth leaves/chaulai leaves/laal ssag: Amaranth leaves are another nutrient-rich and excellent choice. It is also a vitamin D-rich vegetable. It should be included in your regular meals as it has abundant iron, too.
17. Fenugreek (methi): Fenugreek (methi) leaves are rich in vitamin D, Calcium, and magnesium. They can be consumed in tasty ways, such as fenugreek parantha, fenugreek leaves, potato fries, etc.

Top 8 Dry fruits rich in Vitamin D

1. Figs: Figs or Anjeer are regarded as one of the best dry fruits rich in vitamin D. They are also a good source of vitamin C, K, and B. They contain Calcium, phosphorus, and proteins. They are good for regulating blood pressure and boosting digestion.
2. Prunes: Prunes are highly nutritious dried plums. They are one of the few dried fruits rich in vitamin D and a great source of fiber, potassium, vitamin K, and antioxidants. They are great for digestion and can help increase bone density. Additionally, they are good for our hearts and help regulate blood sugar levels.
3. Almonds: Almonds are an excellent source of vitamin D, providing about 9% of the daily value. They are also packed with dietary fiber, Calcium, protein, vitamin E, magnesium, and copper. Have at least 10-12 soaked almonds every day to give yourself a daily nutrition boost.
4. Raisins: Raisins contain 82 IU of vitamin D and a generous amount of iron.
5. Dates: One date contains about 2.2 mg of vitamin D. It also contains fiber, magnesium, protein, and potassium. Dates are tasty and healthy substitutes for refined sugar.
6. Cashews: Cashews are filled with micro-nutrients. Cashews are the leading among the dried fruits rich in vitamin D. You can have them raw and roasted or add them to smoothies or other food recipes. Recent studies have shown that roasted cashews have 600 IU of vitamin D. 
7. Hazelnuts: Hazelnuts are another tasty and nutritious dry fruit rich in vitamin D. They are also rich in folate, zinc, vitamin B6, phosphorus, and potassium. They are anti-inflammatory and have anti-cancer properties.
8. Cranberries: Cranberries are rich in vitamin C and have a small amount of vitamin D. You can have them raw or in the form of juice.

FAQs Related toVitamin D-Rich Fruits

What are other vitamin D-rich food sources? 

Dairy, eggs, fortified cereals, cod liver oil, cheese, soy milk, and fatty fish like tuna and salmon.

I consume vitamin D-rich fruits and vegetables. Do I still need supplements?

You should obtain most of your daily dose of vitamin D from natural sources like the Sun, vegetables, dry fruits, dairy, fish, and meat. If your vitamin D levels are still low, it might be due to underlying health issues. In such cases, supplements can be consumed only under medical guidance. While rare, excessive intake of vitamin D results in high blood calcium levels, causing nausea, weakness, and kidney issues.

Which is the most vitamin D-rich fruit in India?

Oranges are the richest source of vitamin D among fruits. Include raw oranges or orange juice in your diet plan and see your vitamin D levels improve.

How do I find out if I have vitamin D deficiency?

Check your body for any of the vitamin D deficiency symptoms discussed above. If you suspect that you have a vitamin D deficiency, you should talk to your doctor about getting a blood test to check your levels and discuss treatment options. Additionally, you should consult an experienced dietitian about treating the deficiency naturally by adding vitamin D-rich fruits and vegetables to your diet.

How to treat vitamin D deficiency?

It is essential to ensure that you get enough vitamin D every day. The best way to get vitamin D is through sunlight exposure, but you can also get it from foods like fatty fish, egg yolks, and fortified dairy products. You should also include fruits and vegetables rich in vitamin D and dry fruits rich in vitamin D.

Increasing our time spent outdoors and embracing nature can assist in maintaining a healthy level of vitamin D. Furthermore, incorporating fruits and vegetables abundant in vitamin D and dried fruits with high levels of the vitamin into our diet enables us to meet our daily requirements effortlessly. Consult a reputable dietician such as DT if you are worried about vitamin D levels or dietary necessities. Dt. Rukhshana Azhar is recommended. They can provide tailored guidance and recommendations based on your health status and help you make informed choices. Therefore, let us take control of our health by ensuring that we obtain the essential vitamins required for optimal life!

Dietitian Rukhsana Azhar

Hello My Name is Dt. Ruksana Azhar and I am a certified dietician and providing online & offline services for Weight Management, PCOS/PCOD Management, Diabetes Management ,  etc. I have 12+ years of experience in the Apollo Hospital Delhi , Max Super Specialty Hospital Delhi, Lilavati Hospital Mumbai and VLCC healthcare Mumbai. I  loves to write healthcare and lifestyle related blog. My favorite part of being a doctor is the opportunity to directly improve the health and wellbeing of my patients and to develop professional and personal relationships with them.