The Surprising Fruits That Are Rich In Vitamin D: Beneficial For Overall Health


Many people know that vitamin D is crucial for their overall health, but few are aware of the surprising fruits that are highly rich in this nutrient. When we think of vitamin D sources, typically, we conjure up images of fish, dairy products, and supplements. Fruits, not so much – and that’s why this article will uncover this fact and show you how you can integrate fruits into your diet to boost your vitamin D intake.

Listicle: 5 Fruits That Are Surprisingly High in Vitamin D

Here are the top 5 vitamin D-rich fruits:

1. Mushrooms

While mushrooms may be commonly believed to be vegetables, they are in reality, a type of fungi. Interestingly, they produce vitamin D when they are exposed to sunlight. Half a cup of sliced mushrooms can contain as much as 23.6 IU of vitamin D. Mushrooms can be used fresh, canned, or dried and add a meaty and umami flavor to your dishes.

2. Avocado

Avocado has become increasingly popular as a ‘superfood’ in recent years, and this fruit contains a good amount of vitamin D, which can support calcium absorption, enhancing bone health. A quarter of a medium avocado has around 12 IU of vitamin D. Avocados can be eaten on their own, sliced on top of toast, or added to smoothies for creaminess.

3. Kiwi

Kiwi is a small fruit packed with various nutrients, including vitamin C, fiber, folate, and potassium. However, this green fruit also contains a decent amount of vitamin D, with one kiwi delivering about 3 IU of vitamin D. It’s easy to chop up kiwi into a fruit salad or use as a topping for your morning bowl of yogurt or oatmeal.

4. Orange Juice

Orange juice is often fortified with vitamin D and fortified varieties can provide around 100 IU per cup. It’s important to look for 100% pure and fresh orange juice, as many commercial brands can contain added sugars and artificial flavors. Freshly squeezed juice or whole oranges can also provide a natural source of vitamin D.

5. Papaya

Papaya is a tropical fruit that’s not only delicious but also a good source of vitamin D. Half a medium papaya has about 17 IU of vitamin D. Papaya can be enjoyed on its own or used as an ingredient in smoothies, salads, or salsas.

Health Benefits: Why including Vitamin D rich fruits in your diet can improve your health

Vitamin D is essential for overall health and well-being. It promotes the absorption of calcium, thereby improving bone health, regulates mood, and boosts immunity. As vitamin D is found naturally in very few foods, people should consume fruits that can supplement their vitamin D requirement efficiently. Additionally, including fruits in your diet will help to decrease the risk of several health conditions such as osteoporosis, Alzheimer’s disease, and heart disease.

Comparison: Vitamin D Sources: How Fruits Measure Up Against Other Foods

When compared to other common sources of vitamin D, fruits don’t usually come to mind. However, fruits have several advantages over other vitamin D sources – they are usually low in fat, easy to consume, and packed with other essential vitamins and minerals. Besides that, many people can be lactose intolerant or have dietary restrictions that limit their intake of other vitamin D sources. Comparisons of common vitamin D sources in IU per serving:

Food Amount Vitamin D (IU)
Salmon: cooked 3 ounces 447
Tuna: canned in oil 3 ounces 154
Fortified cereal 1 cup 40
Milk 1 cup 115
Yogurt 6 ounces 80
Egg yolk 1 large 41
Mushrooms 1/2 cup 23.6
Avocado 1/4 avocado 12
Kiwi 1 fruit 3

Recipes: 5 Delicious Recipes to Boost Your Vitamin D Intake with Fruits

Here are five tasty recipes that incorporate some of the vitamin D-rich fruits we’ve featured above:

1. Papaya and Avocado – Overnight Oats


  • 1/2 cup rolled oats
  • 1/2 cup almond milk
  • 1 Tbsp maple syrup
  • 1/2 ripe papaya, diced
  • 1/2 ripe avocado, diced
  • A pinch of salt


  1. Combine all ingredients in a mixing bowl, stir well, and divide between two jars.
  2. Refrigerate overnight.
  3. Serve chilled or at room temperature.

2. Kiwi and Orange Smoothie


  • 2 kiwis
  • 1 orange, juice only
  • 1/2 cup coconut milk
  • 1/2 cup water
  • 1/2 tsp honey


  1. Peel the kiwi and chop it into small pieces.
  2. Add all the ingredients to a blender and blend until smooth.
  3. Pour into a glass and drink immediately.

3. Mushroom and Broccoli Quiche


  • 1 pre-made pie crust
  • 5 large eggs
  • 1 cup of sliced mushrooms
  • 1 cup of steamed broccoli
  • 1/2 cup of milk
  • 1/2 cup of grated cheese
  • 2 cloves garlic, minced
  • 1 Tbsp olive oil
  • Salt and pepper to taste


  1. Preheat the oven to 375°F (190°C).
  2. Heat oil in a frying pan over medium heat and sauté mushrooms and minced garlic until browned
  3. In a mixing bowl, whisk eggs, milk, grated cheese, salt, and pepper until combined.
  4. Transfer the sautéed mushrooms and broccoli to the pre-made pie crust.
  5. Carefully pour the egg mixture over the filling and smooth the top using a spatula.
  6. Bake the quiche in the preheated oven for 35-40 minutes, or until the top turns golden brown.
  7. Serve hot from the oven or warm from the fridge.

4. Orange Glazed Salmon


  • 1 pound salmon fillets
  • 1 teaspoon salt
  • 1 teaspoon black pepper
  • 2 tablespoons olive oil
  • 2 oranges, sliced
  • 1/2 cup orange juice
  • 1 Tablespoon honey
  • 1 garlic clove, minced
  • 1/2 inch ginger, grated


  1. Preheat the oven to 350°F (175°C).
  2. Season the salmon with salt, pepper, and olive oil, and place it in a baking dish. Layer the orange slices over the fillets.
  3. In a saucepan, whisk orange juice, honey, minced garlic, and grated ginger. Cook over medium heat, stirring often, until the mixture thickens (~5 to 7 mins).
  4. Pour the orange sauce over the salmon, making sure the entire fish is coated.
  5. Bake in the preheated oven for 15-20 minutes or until the salmon is cooked through.
  6. Serve with your choice of side and enjoy!

5. Avocado and Mushroom Salad


  • 1 Avocado, diced
  • 1/2 Cup mushroom, sliced
  • 1 Handful of mixed greens
  • 1/Lemon juice, freshly squeezed
  • 1 Tbsp extra virgin olive oil
  • Salt and black pepper to taste


  1. In a mixing bowl, whisk together lemon juice, olive oil, salt, and black pepper.
  2. Add mixed greens, sliced mushrooms, and diced avocado to the bowl. Toss gently to coat evenly with the dressing.
  3. Serve chilled and enjoy!

Myth-Busting: Do Only Dairy Products Provide Vitamin D? Debunking the Myth and Highlighting Fruit Sources

A popular myth is that dairy products are the sole source of vitamin D. While dairy is a great source of vitamin D, it is by no means the only one. As shown above, fruits such as mushrooms, avocado, kiwi, orange juice, and papaya are rich in vitamin D. These are accessible sources of vitamin D, and consuming them will keep our bones healthy and the immune and nervous systems functioning correctly, especially for people who are lactose intolerant or follow a vegan diet.


Consuming vitamin D-rich fruits can be an effective way of maintaining overall health and increasing the body’s vitamin D levels. In this article, we’ve shown that not only is vitamin D found in fruits, but it is also beneficial by comparison to several other food sources. Recipes like papaya and avocado overnight oats, kiwi and orange smoothie, mushroom and broccoli quiche, orange-glazed salmon, and avocado and mushroom salad are some ways that vitamin D-rich fruits can be incorporated into our diets. Remember that you can boost your vitamin D intake by adding these fruits to your daily intake, along with getting enough exposure to sunlight and including other vitamin D sources in your diet.

Webben Editor

Hello! I'm Webben, your guide to intriguing insights about our diverse world. I strive to share knowledge, ignite curiosity, and promote understanding across various fields. Join me on this enlightening journey as we explore and grow together.

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