Healthy Foods and Vitamins

Where is Vitamin D Found in Fruits?

Vitamin D in Fruits

There is no vitamin D in fruits , and in fact there is no vitamin D in plant sources except for mushrooms and fortified foods, and the most important sources rich in it will be mentioned.

Where is vitamin D found in fruits

Vitamin D Sources

Sun rays

Spending time outside to be exposed to sunlight in the summer is considered one of the best sources of vitamin D. However, approximately 50% of the world’s population is not adequately exposed to sunlight.

This is due to people spending most of their time at home, away from the sun’s rays. They use sunscreen outside, and do not follow a balanced diet that contains foods rich in vitamin D, and multiple factors greatly affect the body’s ability to produce vitamin D, such as:

  • skin colour.
  • the weather.
  • Geographical location.
  • pollution.
  • Clothing.
  • the weight.
  • Genes.

Foods Rich in Vitamin D

Some foods naturally contain varying amounts of vitamin D, and the following is a list of the best plant sources of vitamin D:

Salmon: It is one of the types of fatty fish rich in vitamin D. (100 grams) of salmon contains (361-685 international units) of vitamin D.

  • Sardines: Two cans of canned sardines contain (46 international units).
  • Cod liver oil: One teaspoon (4.9 ml) contains (450 international units). It is also a rich source of vitamin A and omega- 3 fats. Cod liver oil is considered a type of supplement, so it should be used with caution and not taken in larger quantities than recommended. With it.
  • Tuna fish: 100 grams of canned tuna contains 236 international units. Tuna fish is also a rich source of vitamin B3 and vitamin K, but it is often contaminated with methylmercury, which causes many problems. Health.
  • Oysters: 100 grams of oysters contain 320 international units, and are rich in vitamin B12 , copper, and zinc.
  • Egg yolk: One egg yolk contains approximately (30 international units) of vitamin D.
  • Mushrooms: Mushrooms are the only plant source of vitamin D, as we mentioned. Mushrooms produce vitamin D when they are exposed to ultraviolet rays during their growth.

Foods Fortified with Vitamin D

Because natural sources of vitamin D are very limited, especially if the person is a vegetarian. Some foods have been fortified with vitamin D, including the following:

  • Cow’s milk: One cup (237 ml) of cow’s milk fortified with vitamin D contains (130 IU) of vitamin D.
  • Orange juice: One cup (237 ml) of fortified orange juice contains approximately 142 IU of vitamin D.
  • Some types of cereals: Half a cup of cereals fortified with vitamin D contains (55-154 international units) of vitamin D.

Benefits of vitamin D for the Body

There are many benefits that vitamin D provides to the body, including the following:

Promoting bone and dental health: Vitamin D plays a major role in promoting bone and dental health, including the following:

  • It helps effectively absorb calcium and phosphate, both of which are essential for building and maintaining strong tooth enamel.
  • Vitamin D deficiency increases the risk of tooth decay.
  • Many children with vitamin D deficiency develop a condition called rickets; It causes weak bones, bowed legs, and other skeletal deformities, such as curvature of the stature.
  • Enhancing the weight loss process: It is believed that vitamin D deficiency may be one of the risk factors that increases the chance of obesity, and from here also comes the belief that taking vitamin D supplements may help to lose weight, and it is noted that there are no studies with strong evidence to support the validity of this, so it is still The matter is under investigation.
  • Alleviating depression: It is believed that vitamin D may help relieve depression for those suffering from it, but there is no strong scientific evidence that recommends taking vitamin D supplements as part of treating cases of depression, according to the study conducted on mice and published in the Indian Journal of Psychiatry. of Psychological Medicine) in 2020 AD.
  • Maintaining heart health: Vitamin D deficiency increases the chance of developing cardiovascular problems, including an increased risk of suffering from high blood pressure, but results are still conflicting about the effectiveness of vitamin D supplements if given to people with cardiovascular disease, according to a study conducted. On mice and published in the journal Clinical Hypertension in 2018.

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I am Khaliq Alvi. Currently I am doing P.hd on Human Nutrition and Dietetics from Sorbonne University. Previously, I have also done masters in Molecular Nutrition and Food Technology.

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