Fruits Rich In Vitamin D3

Here are some other ways to get more foods with vitamin d in your diet.

Fruits rich in vitamin d3. You can synthesize it in your skin as well as absorb it from foods or supplements. Foods with a high vitamin d content include oily fish some mushrooms and egg yolks. Vitamin d is a group of compounds known as secosteroids. For foods rich in vitamin d choose fatty fish such as mackerel or salmon and vitamin fortified products such as breakfast cereal or milk.

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. Wild caught fish 425 iu in 3 oz salmon 547 iu in 3 oz mackerel ross woodhall getty images. Beef or calf liver. The top 50 food items are shown in the graph below to give a quick and easy dietary comparison for the different items where each item is listed at the bottom of the page with a nutritional summary.

Maitake mushrooms have a higher concentration of vitamin d per serving than any other type of mushroom. A few foods also contain d3. Foods high in vitamin d3. A single fillet of herring provides 306 iu of vitamin d nearly half the daily value for an adult.

You can also take d3 in supplement form. These compounds are fat soluble and responsible for maximizing the intestinal absorption of essential minerals like zinc magnesium calcium and phosphate as well as other beneficial health effects like reduction of the risk of colon cancer. Unfortunately no fruits are high in vitamin d and fortified orange juice is currently the only fruit product commonly sold with vitamin d. Time to eat more.

Fish with high oil content like herring mackerel salmon and tuna are excellent sources of vitamin d. Your skin synthesizes vitamin d3 also called cholecalciferol. Learn more about the best dietary sources of. Good food sources of vitamin d3 include salmon swordfish portobello mushrooms especially for vegetarians and vitamin d fortified cereals and orange juice.

However mushrooms produce vitamin d2 whereas animals produce vitamin d3. Vitamin d is unique among vitamins. Though vitamin d2 helps raise blood levels of vitamin d it may not be as effective as vitamin d3 28 29. Vitamin d can improve bone muscle and immune system health.