Ayurvedik India

3 Super Vitamin-D Fruits and Foods to Prevent Vitamin-D Deficiency

3 Super Vitamin-D Fruits and Foods to Prevent Vitamin-D Deficiency


Vitamin D is the singer in the orchestra of nutrients our bodies need. It is an important part of our health and energy. Make it a daily routine of your life with vitamin d fruits and foods It’s often called the “sunshine vitamin,” and it does a lot more for us than just keep our bones strong.

Even though we know how important it is, let’s not forget about the unexpected players in the vitamin D game: the foods we eat every day.Fruits aren’t usually thought of as vitamin D powerhouses, but some of them hide a lot of this important nutrient. It will look at common sources like fatty fish and foods that have been added to them, as well as the juicy world of fruits that softly help us get our daily dose.

What is Vitamin-D and Its Deficiency?

Fat-soluble vitamin D is necessary for controlling insulin levels, bolstering your immune system, brain, and neurological system, and preserving the health of your bones and teeth. Ergocalciferol, or vitamin D2, and cholecalciferol, or vitamin D3, are the two primary forms of vitamin D.
Since your skin can create vitamin D when exposed to ultraviolet B (UVB) rays, you can receive vitamin D from sunlight exposure.

It can also be acquired from specific meals and supplements. Egg yolks, fortified dairy products, fortified cereals, and fatty fish (such salmon and mackerel) are foods that are rich sources of vitamin D. To have strong and healthy bones, the intestines need to absorb calcium and phosphorus, which is made possible in large part by vitamin D. Vitamin D deficiency can cause weakening and softening of the bones in adults and children, respectively, as well as rickets in youngsters.

While sunshine is a natural source of vitamin D, it’s crucial to remember that in order to lower your risk of skin damage and skin cancer, you should also practise sun safety and limit your exposure to the sun. It is best to speak with a healthcare provider if you are worried about your vitamin D levels so they can advise you on supplementation or dietary adjustments.

Causes of Vitamin-D Deficiency

Inadequate Sun Exposure:

Sunlight Synthesis: The primary natural source of vitamin D is sunlight. When your skin is exposed to ultraviolet B (UVB) rays from the sun, a compound in the skin is converted into vitamin D. However, factors such as spending too much time indoors, working night shifts, or residing in areas with limited sunlight (especially during the winter months) can reduce the opportunity for sufficient sun exposure.

Sunscreen Use: While it’s crucial to protect the skin from harmful UV rays to prevent skin damage and cancer, the use of sunscreen with a high sun protection factor (SPF) can also reduce the skin’s ability to produce vitamin D. Balancing sun protection with adequate sun exposure is important.

Clothing Choices: Wearing clothing that covers most of the body or consistently using protective clothing, as well as living in cultures where covering the skin is common, can limit the amount of skin exposed to sunlight.

Dietary Intake:

Limited Food Sources: While vitamin D can be obtained from certain foods, the dietary sources are limited. Fatty fish such as salmon, mackerel, and sardines, as well as fortified dairy products, fortified cereals, and egg yolks, are among the few natural sources. If these foods are not regularly included in the diet, it can contribute to a deficiency.

Vegetarian and Vegan Diets: People following strict vegetarian or vegan diets may be at a higher risk of vitamin D deficiency, as plant-based sources are limited. Fortified foods and supplements may be necessary in such cases.

Malabsorption Issues: Conditions affecting the gastrointestinal tract, such as celiac disease, Crohn’s disease, or inflammatory bowel disease, can impair the absorption of vitamin D from the digestive system, even if an individual has an adequate dietary intake.

Limited Sunlight in Fortified Foods: Some foods are fortified with vitamin D, but the levels may not be sufficient for all individuals, and the effectiveness of fortification can vary.


Skin Changes: As people age, there are changes in the skin’s structure and function. Older individuals may have reduced production of a precursor to vitamin D in the skin when exposed to sunlight, making them less efficient at synthesizing vitamin D.

Reduced Outdoor Activity: Older adults may spend more time indoors, especially if they are retired or have limited mobility. This can result in decreased exposure to sunlight, further impacting the natural production of vitamin D.

Geographic Location:

Sunlight Availability: Vitamin D synthesis depends on exposure to UVB rays in sunlight. People living at higher latitudes, especially during the winter months, may experience reduced sunlight exposure. In these regions, the sun’s angle in the sky is lower, resulting in a decreased ability to produce vitamin D from sunlight.

Seasonal Variation: Seasonal changes also play a role. During the winter, when days are shorter and sunlight exposure is limited, individuals may be at a higher risk of vitamin D deficiency.

Skin Pigmentation:

Melanin Absorption: Melanin, the pigment responsible for skin colour, absorbs UVB radiation. Individuals with darker skin pigmentation have higher melanin levels, which can reduce the skin’s ability to produce vitamin D from sunlight. Therefore, they may require more extended sun exposure to generate the same amount of vitamin D as those with lighter skin.

Adaptation to Sun Exposure: Populations with darker skin pigmentation, particularly those with ancestral origins in regions with intense sunlight, evolved to have more protection against the harmful effects of excessive sun exposure. However, this adaptation also means that they may be more prone to vitamin D deficiency in environments with lower UVB exposure.


Vitamin D Storage: Vitamin D is a fat-soluble vitamin, and excess body fat can act as a storage site for vitamin D. However, while vitamin D is stored in fat tissue, it may not be as readily available for use by the body. This can lead to a situation where individuals with obesity may have lower bioavailability of vitamin D.

Dilution Effect: The higher amount of body fat in obese individuals can result in a dilution effect, where the same amount of vitamin D is distributed over a larger volume of body fat, potentially leading to lower circulating levels of bioactive vitamin D.

Certain Medical Conditions:

Gastrointestinal Disorders: Conditions affecting the gastrointestinal tract, such as celiac disease, Crohn’s disease, inflammatory bowel disease, and other malabsorption disorders, can impair the absorption of dietary vitamin D. Even if an individual has an adequate intake, these conditions may reduce the effective absorption of the vitamin.

Liver and Kidney Disorders: Vitamin D undergoes conversion in the liver and kidneys to its active form. Liver or kidney disorders can interfere with this conversion process, affecting the synthesis of active vitamin D.

Chronic Diseases: Some chronic diseases, such as chronic kidney disease, may alter the metabolism and utilization of vitamin D in the body, increasing the risk of deficiency.


Anticonvulsant Medications: Certain anticonvulsant drugs, used to treat conditions like epilepsy, can accelerate the breakdown of vitamin D in the liver, reducing its availability for use in the body.

Glucocorticoids (Corticosteroids): Long-term use of glucocorticoid medications, such as prednisone, can interfere with the absorption of calcium and phosphorus, impacting the body’s ability to maintain healthy bones and muscles.

Weight Loss Medications: Some medications used for weight loss might affect the absorption or metabolism of vitamin D, potentially contributing to deficiencies.

Vitamin D Foods

Vitamin D is found in a variety of foods, with the primary sources being certain fish, fortified foods, and a few animal products. Here are some foods that are good sources of vitamin D:

Fatty Fish: Fatty fish are among the best natural sources of vitamin D. Examples include: Salmon, Mackerel, Sardines, Trout, Tuna etc.

Cod Liver Oil: Cod liver oil is a potent source of vitamin D, commonly available in supplement form.

Egg Yolks: While not exceptionally high in vitamin D, egg yolks do contain small amounts.

Fortified Foods: Many foods are fortified with vitamin D to help people meet their daily requirements. Common fortified foods include:

    • Fortified dairy products (milk, yogurt, cheese)
    • Fortified plant-based milk alternatives (soy milk, almond milk, etc.)
    • Fortified orange juice
    • Fortified cereals and breakfast foods

Beef Liver: Beef liver contains vitamin D, but it should be consumed in moderation due to its high vitamin A content.

Mushrooms: Some varieties of mushrooms, when exposed to sunlight or ultraviolet (UV) light during growth, can produce vitamin D2. However, the levels are generally lower compared to other sources.

Tofu and Tempeh: Some tofu and tempeh products are fortified with vitamin D.

Cheese: While not a significant source, certain types of cheese may contain small amounts of vitamin D.

Remember that vitamin D can also be synthesized by the skin when exposed to sunlight. Spending time outdoors, particularly in the midday sun, allows the body to produce vitamin D naturally.

Vitamin D Fruits

While fruits are not typically rich sources of vitamin D, some may contain small amounts of vitamin D2 (ergocalciferol) or contribute to overall nutrient intake. It’s important to note that the levels of vitamin D found in fruits are generally lower compared to other sources like fatty fish, fortified dairy products, and egg yolks. Here are a few fruits that contain small amounts of vitamin D:

Mushrooms: Technically fungi, mushrooms are one of the few natural sources of vitamin D. When exposed to sunlight or ultraviolet (UV) light during growth, mushrooms can produce vitamin D2 (ergosterol converts to ergocalciferol). The amount of vitamin D can vary based on the type of mushrooms and exposure to UV light.

Avocado: Avocado contains a small amount of vitamin D, but it’s not a significant source compared to other foods.

Jackfruit: Jackfruit is a tropical fruit that contains a small amount of vitamin D.


And there you have it, a bright voyage through the benefits of vitamin D and the unexpected roles played by vitamin-d fruits and foods. Let us pause here to appreciate the essence of our search for the sunshine vitamin as we come to the end of our dietary adventure. Think of your body as a garden, growing vitamin D, an important nutrient, as it absorbs the warmth of the sun’s rays.

We’ve ventured past the conventional fields of fatty fish and walled castles and into orchards where fruits—not only the typical suspects—play a harmonic part in our well-being.  Thus, the next time you bite into a piece of fruit that has been exposed to the sun, see it as a bright explosion of vitamin D, a gift straight from nature’s storehouse. Let’s rejoice in the knowledge that taking care of our bodies may provide us the same joy as biting into a juicy peach during the summer.

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