Vitamin D Containing Fruits

Vitamin D Containing Fruits

Written by Deepak Bhagat, In Health, Published On
March 10, 2022
Last modified on August 29th, 2022

Vitamin D is a nutrient the body needs to absorb calcium, sustain immunological function, promote bone formation, and promote healing. So, if it is lacking in our body, it can lead to rickets, poor hair growth, and other health problems. Consumption of vitamin D-containing fruits can help to keep these diseases away.

List of Vitamin D Fruits

There are not many fruits that are a rich source of vitamin D; below mentioned fortified Orange Juice is a good source of Vitamin D as well as some other essential minerals.

Fruits Name


Vitamin D per Cup Vitamin D per 100g Vitamin D per 200 Calories



Orange Juice


(12% DV)



(5% DV)


(21% DV)


  • Orange Juice:

D-rich fruits are scarce. Nearly 75% of the world’s population is allergic to milk products or lactose intolerant, with some vegans among them. As a result, oranges or orange juice are the richest source of vitamin D as well as other elements, including calcium.

  • Banana:

When looking for vitamin D-rich fruits, bananas are a good choice. It has been proposed that a sufficient amount of magnesium is required to get the most out of vitamin D. Banana consists of a high magnesium content which helps the body to activate vitamin D. So, it is also essential to take magnesium-rich foods.

Health Benefits of Vitamin D

Vitamin D is crucial to good health. The sun, foods you eat, and supplements are all sources of vitamin D. Vitamin D protects us from a variety of diseases and ailments, including type 1 diabetes and is necessary for a variety of reasons, such as the maintenance of strong bones and teeth. Here are some of the main health benefits of Vitamin D that you must know:

  • Strengthening of Bones:

Vitamin D regulates calcium and keeps phosphorus levels in the blood at a healthy range. These components are necessary for bone health. Vitamin D is required for activating and assimilating calcium in the intestines, as well as to recover calcium that otherwise would have been excreted by the kidneys.

  • Strengthening of Muscles:

Vitamin D is essential for muscle strength in addition to its bone-building properties. Vitamin D may assist enhance muscle strength avoiding falls, which are a prevalent concern in older persons that cause significant disability and mortality.

  • Stronger Immunity:

Vitamin D intake, whether daily or weekly, lowers the risk of acute respiratory infection, especially in people who are deficient in it.

  • Strengthening of Teeth:

Vitamin D is essential for oral health because it aids calcium absorption and reduces the risk of tooth loss and disease related to gums. Because of its influence on calcium metabolism plus its capacity to serve as an anti-inflammatory substance and encourage the generation of anti-microbial peptides, it is overall excellent for dental health.

  • Decreased Risk of Cancer:

According to research, peoples living in the southern latitudes have a lower risk of cancer due to the high sunlight ratio. Vitamin D has been reported to promote cellular differentiation, decrease cancer cell proliferation, stimulate cell death (apoptosis), and reduce tumor blood vessel creation in mice, all of which may limit or inhibit the growth of cancer cells and tumors.

  • Reducing Obesity:

Vitamin D aids in the prevention of obesity and the maintenance of a healthy weight. Vitamin D helps you lose weight after restoring the function of the appetite hormone leptin, by which you get a feeling of a full stomach and reduces your desire to eat all the time.

Issues Due to Vitamin D Deficiency

To keep your body working properly, you need to get enough vitamin D. Vitamin D helps keep the bones stronger and is also helpful for preventing certain dangerous malignancies. Muscle weakness, discomfort, weariness, and depression are signs of vitamin D deficiency. To get enough amount of vitamin D, eat particular foods or fruits that are mentioned above, take supplements, and get plenty of suns.

  • Rickets is caused by a deficiency in vitamin D, which manifests in children as abnormal growth patterns, muscle weakness, bone discomfort, and joint abnormalities. This is relatively uncommon. Children who are vitamin D deficient, on the other hand, may experience muscle weakness as well as sore and painful muscles.
  • Skeletal ache.
  • Muscle weakness, pains, or cramping are all symptoms of muscle weakness.
  • Anxiety can cause depression.


It will be an innovative approach if you acquire your daily dose of vitamin D is to spend time in the sun. Many people, however, find it very hard to get enough sun exposure. It may be challenging, but not impossible, to get enough through your diet only. You can consume orange juice and banana daily to get enough Vitamin D, but not too much. Consuming a variety of vitamin D-rich foods is an excellent approach to ensure that you get enough of this vital nutrient. Sodium in banana is also very high and it will really help you if you have health issues related to sodium loss. I hope you like and enjoyed reading this article, discussing all aspects of fruits’ names containing Vitamin D.

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