Vitamin D is an essential nutrient that plays a crucial role in maintaining strong bones, a healthy immune system, and even mental health. It is also known as the “sunshine vitamin” because our bodies can produce it when our skin is exposed to sunlight. However, many people don’t get enough sun exposure, making it necessary to get vitamin D from other sources.
One of the best sources of vitamin D is through the foods we eat. Many fruits are excellent sources of this vital nutrient, providing a delicious and convenient way to get our daily dose of vitamin D. Here are some of the best vitamin D fruits to include in your diet:
- Orange: Oranges are a classic vitamin D fruit, providing around 137 IU (international units) of vitamin D per cup. They are also high in other essential nutrients like vitamin C, folate, and potassium.
- Mango: Mangoes are another delicious and tropical fruit that are packed with vitamin D. One cup of mango provides around 135 IU of vitamin D, as well as vitamin C, copper, and vitamin B6.
- Papaya: Papayas are a less well-known source of vitamin D, but they are an excellent option. One cup of papaya provides around 117 IU of vitamin D, as well as other essential nutrients like vitamin C, folate, and magnesium.
- Kiwi: Kiwis are another tropical fruit that are packed with vitamin D. One cup of kiwi provides around 82 IU of vitamin D, as well as vitamin C, potassium, and copper.
- Cantaloupe: Cantaloupe is another delicious fruit that is an excellent source of vitamin D. One cup of cantaloupe provides around 52 IU of vitamin D, as well as other essential nutrients like vitamin C, folate, and potassium.
In addition to these vitamin D fruits, you can also get vitamin D from other sources like fatty fish, eggs, and fortified foods like milk and cereal. It’s important to include a variety of vitamin D-rich foods in your diet to ensure you are getting enough of this essential nutrient.