Vitamin D Fruits And Vegetables Chart

Serving size 1 cup 142 iu of vitamin d 32 dv 110 calories. The recommended daily value dv is 800 iu 20 mcg of vitamin d per day from foods. Learn more about the best dietary sources of.

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Vitamin d has other role in body including modulation of cell growth neuromuscular and immune function and inflammation reduction.

Vitamin d fruits and vegetables chart. Fruits and vegetables unfortunately are not a good source of vitamin d. Many brands of orange juice are fortified with vitamin d because it isn t naturally present in fruits and vegetables such as oranges. Mushrooms portabella exposed to ultraviolet light grilled 524iu 3. Mushrooms maitake raw 1123iu 2.

Food sources ranked by amounts of vitamin d and energy per standard food portions and per 100 grams of foods. Wild mushrooms that are grown under the exposure of adequate sunlight are considered more enriched with vitamins. Unfortunately no fruits are high in vitamin d and fortified orange juice is currently the only fruit product commonly sold with vitamin d. Fruits and vegetables rich in vitamin d 1.

Vitamin d can improve bone muscle and immune system health. Mushrooms are the only plant based source of vitamin d. It also helps in bone health as well as in immune nerve and muscle function. Foods with a high vitamin d content include oily fish some mushrooms and egg yolks.

Warnings consuming too much vitamin d from food or supplements can lead to anorexia weight loss polyuria heart arrhythmias kidney stones and increased risk of heart attacks. A more comprehensive list for the top items can be found at the bottom of the page along with different servings. Most of the brands these days offer vitamin d fortified orange juice as it is not naturally present in fruits and vegetables including orange. Below is a basic list for vitamin d in vegetables for the top 20 vegetables.

Orange juice can serve as a source but only if it is a brand that has been fortified with vitamin d. Vitamin d plays a major role in protecting against cancer heart disease stroke diabetes autoimmune disease and depression. Food standard portion size calories in standard portion a vitamin d in standard portion μg a b calories per 100 grams a vitamin d per 100 grams μg a b. 100 gm of mushrooms is usually packed with 2300 iu of vitamin d.

If you don t get enough sunlight your intake should likely be closer to 1 000 iu 25 mcg per day 4. Department of agriculture mushrooms are the only type of produce that naturally contains the nutrient. According to the u s. One serving of orange juice can provide 100 iu of vitamin d.