Vitamin D-Rich Fruit Sources and Their Health Benefits 

Introduction

The human body relies on a variety of hormones, vitamins, and nutrients to maintain balance and proper cell function. Vitamin D, also known as the sunshine vitamin or calciferol, is a fat-soluble vitamin that is essential for multiple body functions and overall health. It can be obtained through diet and sun exposure¹. This blog focuses on the benefits of vitamin D and some of its sources. 

Role of Vitamin D in the Body

The minerals calcium and phosphate are present in major quantities in teeth, bones, and muscles. The amount of calcium and phosphate available in the body is regulated by vitamin D. Vitamin D deficiency may lead to conditions like osteoporosis, bone fractures and delayed recovery, and weak and softened bones in children (rickets) and adults (osteomalacia)^2,3.

• Vitamin D helps in the absorption of calcium and phosphate as calcium and phosphate are vital for bone formation and avoiding tetany (involuntary muscle contraction). 
• In both children and adults, optimum serum concentration of vitamin D in the body can help avoid rickets, osteomalacia, and osteoporosis³.
• Vitamin D plays an important role in hormone function in several ways: 
• Vitamin D helps regulate the production of parathyroid hormone (PTH), which is important for maintaining calcium and phosphorus levels in the body. When calcium levels are low, PTH stimulates the release of calcium from bones into the bloodstream, s maintain normal calcium levels in the blood. Vitamin D helps increase the absorption of calcium from the intestines and helps the kidneys retain calcium, which can help reduce the amount of PTH that needs to be produced⁴.
• Vitamin D is involved in the regulation of insulin secretion and glucose metabolism. Studies have shown that low vitamin D levels are associated with an increased risk of type 2 diabetes and vitamin D supplementation can improve insulin sensitivity and glucose tolerance³.
• Vitamin D plays a role in normal functioning of the reproductive system as well. Vitamin D receptors have been found in several reproductive organs, including the testes, ovaries, and uterus, suggesting that vitamin D may play a role in fertility⁵. 

Studies have found that people with low vitamin D levels are more likely to experience symptoms of depression and anxiety than those with normal levels³. In addition, vitamin D supplementation has been shown to improve mood in people with depression. 

• One theory is that vitamin D may help regulate the production of serotonin, a neurotransmitter that plays a key role in mood regulation. Low levels of serotonin have been linked to depression, and studies have shown that vitamin D supplementation can help increase serotonin levels in the brain⁶.
• Another theory is that vitamin D may have anti-inflammatory properties that help reduce inflammation in the brain, which is believed to be a contributing factor in depression⁷.

Our body needs vitamin D for multiple bodily functions that include maintaining bone health, regulation of muscle function, and upliftment of mood. According to some studies, vitamin D might also guard against conditions like various forms of cancer, cardiovascular diseases, and depression³. 

Dr. Rajeev Singh, BAMS

Recommended Dietary Allowances for Vitamin D

The Food and Nutrition Board (FNB) committee has set Recommended Dietary Allowances (RDAs) for vitamin D that indicate its needed daily intake to support proper bone health and normal calcium metabolism in individuals without any health conditions.  

The RDAs for vitamin D are provided in two units of measurement: micrograms (mcg) and international units (IU). It is important to note that 1 mcg of vitamin D is equivalent to 40 IU³.

Age Group: 0 to 12 months 

• Male: 10 mcg 
• Female: 10 mcg 

Age Group: 1 to 70 years 

• Male: 15 mcg 
• Female: 15 mcg 

Age Group: More than 70 years 

• Male: 20 mcg 
• Female: 20 mcg 

For pregnant women & lactating women 

• 14 + years: 15 mcg 

What Are the Best Sources of Vitamin D?

The best sources of vitamin D are fatty fish (salmon, mackerel), cod liver oil, fortified cereals, oranges, milk, and dairy products¹. Although there is no measurable amount of vitamin D in fruits, fortified fruit products like juices and smoothies may provide vitamin D⁸.

Food sources of vitamin D

• Only a few food sources naturally contain vitamin D. These include fatty fish like trout, salmon, tuna, and mackerel, as well as fish liver oils^1,3 .
  • Cod Liver Oil 1 tablespoon: 34 mcg per serving 
  • Salmon 85 g: 14.2 mcg per serving² 
• Interestingly, a study revealed that when considering the vitamin D content of chicken, turkey, and eggs, the total vitamin D content can be 2 to 18 times higher compared to the parent vitamin alone³. 
  • Egg (1 large): 1.1 mcg per serving 
  • Chicken Breast 85 g (roasted): 0.1 mcg per serving 

As we all know, we must consume foods that are rich in vitamin D because just sun exposure may not suffice. Vitamin D is essential for calcium absorption, muscle regulation, and some other functions. Some studies show that mushrooms may give a good boost of vitamin D. According to some research, 100g servings of vitamin D might be able to provide 50 to 100% of the daily requirement of vitamin D¹³. 

Dr. Siddharth Gupta, B.A.M.S, M.D (Ayu)

Conclusion

An appropriate diet and sun exposure are both required to get adequate levels of vitamin D. Fruits do not naturally contain vitamin D. However, some fruit-based products, such as fortified juices or smoothies, may contain added vitamin D. Along with consuming foods that give you vitamin D, about 10 to 15 minutes of exposure to the sun thrice a week is usually sufficient to maintain optimum vitamin D levels in the body. 

Also Read: Vitamin D for Women – Daily Need, Normal Range, Deficiency & Solution

Frequently Asked Questions (FAQs)

References

1. Manetti S. Vitamins: MedlinePlus Medical Encyclopedia [Internet]. Medlineplus.gov. National Library of Medicine; 2023. Available from: https://medlineplus.gov/ency/article/002399.htm 

2. NHS. Vitamin D – Vitamins and Minerals [Internet]. NHS. 2020. Available from: https://www.nhs.uk/conditions/vitamins-and-minerals/vitamin-d/ 

3. National Institutes of Health. Vitamin D [Internet]. National Institutes of Health. 2025. Available from: https://ods.od.nih.gov/factsheets/VitaminD-HealthProfessional/ 

4. Khundmiri SJ, Murray RD, Lederer E. PTH and Vitamin D. Comprehensive Physiology [Internet]. 2016;6(2):561–601. Available from:  https://pmc.ncbi.nlm.nih.gov/articles/PMC11163478/  

5. Chen Y, Zhi X. Roles of Vitamin D in Reproductive Systems and Assisted Reproductive Technology. Endocrinology. 2020 Feb 18;161(4). Available from: https://academic.oup.com/endo/article/161/4/bqaa023/5739616?login=false  

6. Somoza-Moncada MM, Turrubiates-Hernández FJ, Muñoz-Valle JF, Gutiérrez-Brito JA, Díaz-Pérez SA, Aguayo-Arelis A, et al. Vitamin D in Depression: A Potential Bioactive Agent to Reduce Suicide and Suicide Attempt Risk. Nutrients. 2023 Apr 4;15(7):1765. Available from: https://pmc.ncbi.nlm.nih.gov/articles/PMC10097210 

7. Kouba BR, Camargo A, Gil-Mohapel J, Rodrigues ALS. Molecular Basis Underlying the Therapeutic Potential of Vitamin D for the Treatment of Depression and Anxiety. International Journal of Molecular Sciences. 2022 Jun 25;23(13):7077. Available from: https://pmc.ncbi.nlm.nih.gov/articles/PMC9266859/ 

8. British Heart Foundation. Foods High in Vitamin D [Internet]. Bhf.org.uk. British Heart Foundation; 2022. Available from: https://www.bhf.org.uk/informationsupport/heart-matters-magazine/nutrition/ask-the-expert/foods-high-in-vitamin-d 

9. Naeem DZ. Vitamin D Deficiency- an Ignored Epidemic. International Journal of Health Sciences [Internet]. 2010;4(1):V. Available from: https://pmc.ncbi.nlm.nih.gov/articles/PMC3068797/ 

10. Palacios C, Gonzalez L. Is vitamin D deficiency a major global public health problem? The Journal of Steroid Biochemistry and Molecular Biology. 2014 Oct;144(144):138–45. Available from: https://pmc.ncbi.nlm.nih.gov/articles/PMC4018438/ 

11. MedlinePlus. Vitamin D Deficiency [Internet]. Medlineplus.gov. National Library of Medicine; 2019. Available from: https://medlineplus.gov/vitaminddeficiency.html 

12. Ferraro PM, Taylor EN, Gambaro G, Curhan GC. Vitamin D Intake and the Risk of Incident Kidney Stones. Journal of Urology. 2017 Feb;197(2):405–10. Available from: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5241241/ 
13. Cardwell G, Bornman JF, James AP, Black LJ. A review of mushrooms as a potential source of dietary vitamin D. Nutrients. 2018;10(10):1498. Available from: https://pmc.ncbi.nlm.nih.gov/articles/PMC6213178/

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