Fruits play a significant role in keeping us healthy. They not only taste good but also have a high nutritional value. Fruits provide us with a variety of vitamins and minerals. However, when it comes to vitamin D, a crucial nutrient often associated with sunlight and fortified foods, only some fruits stand out as good sources.
Although the list of fruits rich in vitamin D is quite small, it always helps to be aware of them so you can add these vitamin D sources to your diet. So, let’s explore more about them in the sections below. But first…
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What is Vitamin D?
Vitamin D, or “Sunshine Vitamin,” is an essential nutrient that aids in various bodily functions. It is well-known for its ability to improve calcium absorption, which promotes bone health. It also helps with immune function and reduces inflammation.
Even though vitamin D is an important vitamin and is naturally available, many people still struggle to get enough of it due to factors like dietary choices and less exposure to sunlight. This points out the importance of seeking extra sources of this crucial component, such as foods rich in vitamin D.
How Much Vitamin D Do You Need in a Day?
The recommended daily allowance of vitamin D is 600 IU for people who fall in the age group of 1–70 years and 800 IU for the elderly who are 71 years and over.
Considering how crucial this vitamin is for the overall wellness of a person, you must aim to receive its daily dose either through sunlight or through food sources. Many people also choose to add a vitamin D supplement to their daily diet so they never fall short of this essential nutrient.
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List Of Fruits Rich in Vitamin D
Here is a list of fruits rich in vitamin D that you can include in your diet to fulfil your vitamin D intake:
Oranges
Oranges are sweet and delicious fruits that get their name from their colour and are a good source of both vitamins C and D. Consuming oranges regularly can help you meet your essential nutrient needs. Most often, packaged orange juice is fortified with vitamin D and calcium to provide a substantial amount of these nutrients. So, along with eating a fresh, juicy orange, you can also sip on a glass of fortified orange juice during breakfast to reap its benefits.
Kiwi
Kiwi is a great source of vitamins C, K, and E. Additionally, kiwi contains potassium, copper, and folate. And let’s not forget its fibre content! The fibre present in this fruit helps improve digestive health and maintain blood sugar levels. As noted in some sources, kiwi can also provide you with some amount of vitamin D. So, eating a kiwi or two may help you gain some extra nutrients while relishing its delightful tangy taste.
Bananas
Banana is another sweet and delicious fruit that is high in potassium, vitamin B6, and vitamin C. It is also an excellent source of magnesium, along with some amount of vitamin D. The presence of magnesium in this fruit helps in the activation and metabolism of vitamin D in the body and protects it from issues like bone deformities, heart diseases, and metabolic syndrome. Hence, having one banana a day can make sure you get these vital nutrients to support your health.
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Other Food Sources of Vitamin D
Apart from the fruits mentioned above, there are other food sources you can count on to get a good dose of vitamin D. If you are a non-vegetarian, your options include fatty fish, fish oil, egg yolk, liver, and red meat. Vegetarians can enjoy fortified cereals, fat spreads, milk, and mushrooms.
How Does Vitamin D Deficiency Affect the Body?
A simple blood test is typically done to determine a person’s vitamin D level. According to experts, a reading of less than 20 ng/ml is marked as a deficiency. Anything between 21 and 29 ng/ml is called insufficiency, and levels greater than 30 ng/ml are considered normal.
People with vitamin D deficiency may develop one or more of the following health issues:
- Weak and brittle bones, which can easily succumb to fractures.
- An increased risk of osteoporosis with reduced bone density.
- Muscles may become weak and develop pain after performing day-to-day physical activities.
- May result in a weak immune system that fails to fight infections effectively.
- Increased risk of developing chronic issues like cardiovascular diseases, cancers, and diabetes.
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Can Diabetics Eat Fruits Rich in Vitamin D?
Well, yes! People with diabetes also need vitamin D and can have fruits like oranges, kiwis, and bananas, but in moderation. As a diabetic, it is important to remember that not all fruits are equal. Some have less sugar content, while others are high in it. Discussing with your doctor or dietician can help you learn how much of these fruits you can eat safely without causing a significant change in your blood sugar levels.
Conclusion
While most fruits don’t naturally contain significant amounts of vitamin D, they are essential for your overall health and wellness. As fruits rich in vitamin D are quite rare, you must make sure to include other vitamin D-rich foods in your diet. Fatty fish, such as salmon, and dairy products like milk, yoghurt, and eggs are some other options that can provide you with this vital vitamin. Including vitamin D-rich fruits and other food sources in your diet regularly can be a convenient and delicious way to help you meet your nutritional needs and pave your path to a healthier life.
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Disclaimer: The content of this article is compiled information from generic and public sources. It is in no way a substitute, suggestion, or advice for a qualified medical opinion. Always consult a specialist or your own doctor for more information. Beato App does not claim responsibility for this information.
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