Vitamin D-Rich Fruit Sources and Their Incredible Health Benefits
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By Dr. Mayuri Pandey +2 more
Table of Contents
The human body relies on a variety of hormones, vitamins, and nutrients to maintain balance and proper cell function. Among the 13 essential vitamins, there are water-soluble (B1, B2, B3, B5, B6, B7, B9, B12, C) and fat-soluble (A, D, E, K) types. Vitamin D, also known as the Sunshine vitamin or Calciferol, is important for overall health and can be obtained through diet and sun exposure. This blog focuses on the benefits of vitamin D and some of its fruit sources.1-3
Calcium and phosphate are two minerals present in major quantities in teeth, bones, and muscles. The amount of calcium and phosphate available in the body is regulated by Vitamin D. Bodies that are deficient in Vitamin D are more prone to bone fractures and delayed recovery, osteomalacia, rickets, and brittle teeth. 2
As we all know that our body cannot produce vitamin D, we must consume foods that are rich in vitamin D because sun exposure may not suffice. Vitamin D is essential in 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 D.
Dr. Siddharth Gupta, MD
Also Read: Vitamin D3 Benefits: A Research-Based Approach to Optimal Health
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.
Age group | Male | Female |
0 to 12 months | 10 mcg | 10 mcg |
1 to 13 years | 15 mcg | 15 mcg |
14 to 70 years | 15 mcg | 15 mcg |
More than 70 years | 20 mcg | 20 mcg |
Our body needs vitamin D for multiple bodily functions that include maintaining bone health, regulation of muscle function, upliftment of mood, etc. According to some studies, vitamin D might also guard against various forms of cancer, cardiovascular diseases, depression, etc.
Dr. Rajeev Singh, BAMS
Also Read: What is Monk Fruit: Discovering the Health Benefits and Potential Uses
The best sources of this vitamin are fatty fish (salmon, mackerel), cod liver oil, fortified cereals, oranges, milk, and dairy products.1 However, there are some fruits (vitamin D fruits), cereals, and vegetables which have some percentage of vitamin D.
Sources | RDA | Amount |
Fruits: Apple BananaOrange | LargeLarge Large | 0 mcg per serving0 mcg per serving |
Cereals: Fortified cereals | 1 serving | 2.0 mcg per serving |
Vegetables: CarrotsMushroomBroccoli | Half cup Half cup Half cup | 0 mcg per serving 0.1 mcg per serving0 mcg per serving |
Some of the other rich sources of vitamin D:
Sources | RDA | Amount |
Cod liver oil | 1 tablespoon | 34 mcg per serving |
Egg | 1 large | 1.1 mcg per serving |
Chicken breast | 85 grams | 0.1 mcg per serving |
Salmon | 85 grams | 14.2 mcg per serving |
Also read: Boost Your Mood: Methods To How To Increase Serotonin Levels
Vitamin D deficiency can cause rickets in children (weak muscles, bone pain, joint deformities) and adults (fatigue, bone pain, muscle aches, cramps, depression).7
People who belong to the age group of 65 are at a higher of Vitamin D deficiency.3,7
As per a study it is found that there is no association between the ingestion of Vitamin D-rich food and the formation of kidney stones.8
Yes, but certain studies have shown that even countries with abundant sunlight throughout the year can experience a deficiency in vitamin D.3,4
Vitamin D health benefits the immune system, bone health, and oral health majorly.10
Diet and exposure to the sun are simultaneously required to maintain decent levels of vitamin D. As mentioned above, there are a few fruits (vitamin D fruits) and vegetables whose daily intake can aid in maintaining stronger bones, teeth, and immunity. Sun exposure is very essential for vitamin D to get absorbed, therefore, 10 to 15 minutes of sunshine exposure thrice a week is sufficient to maintain optimum vitamin D levels for our body.1
Disclaimer: The information included on this site is for educational purposes only and is not intended to be a substitute for medical treatment by a healthcare professional. Because of unique individual needs, the reader should consult their physician to determine the appropriateness of the information for the reader’s situation.
1. Vitamins: MedlinePlus Medical Encyclopedia [Internet]. Available from: https://medlineplus.gov/ency/article/002399.htm
2. Vitamin D – NHS [Internet]. [cited 2023 May 2]. Available from: https://www.nhs.uk/conditions/vitamins-and-minerals/vitamin-d/
3. Palacios C, Gonzalez L. Is vitamin D deficiency a major global public health problem? J Steroid Biochem Mol Biol [Internet]. 2014 [cited 2023 May 2];144PA(PART A):138. Available from: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4018438/
4. Vitamin D – Health Professional Fact Sheet [Internet]. [cited 2023 May 2]. Available from: https://ods.od.nih.gov/factsheets/VitaminD-HealthProfessional/
5. Cell Cycle [Internet]. [cited 2023 May 3]. Available from: https://www.genome.gov/genetics-glossary/Cell-Cycle
6. Vitamin D | The Nutrition Source | Harvard T.H. Chan School of Public Health [Internet]. [cited 2023 May 2]. Available from: https://www.hsph.harvard.edu/nutritionsource/vitamin-d/
7. Vitamin D Deficiency: Causes, Symptoms & Treatment [Internet]. [cited 2023 May 2]. Available from: https://my.clevelandclinic.org/health/diseases/15050-vitamin-d-vitamin-d-deficiency
8. Risk of Incident Kidney Stones. J Urol [Internet]. 2017 Feb 1 [cited 2023 May 2];197(2):405. Available from: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5241241/
9. Vitamin D Toxicity: What It Is, Causes, Symptoms & Treatment [Internet]. Available from: https://my.clevelandclinic.org/health/diseases/24750-vitamin-d-toxicity-hypervitaminosis-d
10. Vitamin D Deficiency and Oral Health: A Comprehensive Review – PMC [Internet]. Available from: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7285165/
11. The parathyroid glands and vitamin D – endocrinology – NCBI bookshelf [Internet]. The parathyroid glands and vitamin D. 2001 [cited 2023 May 19]. Available from: https://www.ncbi.nlm.nih.gov/books/NBK24/
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