When we discuss a Balanced Diet, vitamin D fruits and vegetables are the foundations of it. The reason is, Vitamin D is regarded as one of the crucial vitamins as it plays a significant role in the overall wellness of the body. The significance of vitamin D-rich fruits and vegetables cannot be exaggerated because it is necessary for preserving healthy bones and safeguarding against illnesses and conditions. So, to balance the shortage of vitamin D in the body, consuming  vitamin D-rich food items is always the recommended resolution!


Vitamin D holds significant importance as a vital element in the human body, including promoting  bone health, backing up the immune system, reducing inflammation, and aiding calcium absorption. Though sunlight serves as the primary origin of vitamin D, certain fruits and vegetables can also serve as a valuable source of this necessary nutrient. Below is a compilation of select fruits and vegetables renowned for their high vitamin D content:


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What is the Role of Vitamin D in the Human Body?

Vitamin D, also known as the sunlight vitamin, is a fat-soluble vitamin controlling the optimum levels of calcium, magnesium and phosphorus in the body. Vitamin D holds significant importance as a vital element in the human body, including promoting  bone health, backing up the immune system, reducing inflammation, and aiding calcium absorption. Though sunlight serves as the primary origin of vitamin D, certain vitamin D fruits and vegetables can also serve as a valuable source of this necessary nutrient. It is unique because our bodies can produce it when exposed to sunlight. Vitamin D is essential for various bodily functions and involves numerous processes. Let's explore the significance of vitamin D in the human body: 



In addition, research indicates that vitamin D also influences the immune system. It performs a vital role in managing the function of immune cells and reducing inflammatory reactions. Sufficient levels of vitamin D have been connected to a decreased chance of autoimmune illnesses, like multiple sclerosis and rheumatoid arthritis, as well as a reduced susceptibility to respiratory infections. Moreover, vitamin D has been associated with cardiovascular well-being. Studies have shown that lower levels of vitamin D are related to an increased risk of heart conditions, including hypertension, heart failure, and coronary artery disease. Vitamin D might assist in regulating blood pressure, decreasing inflammation, and safeguarding against the development and advancement of cardiovascular conditions.


According to research findings, there is evidence to suggest that vitamin D could potentially have a significant impact on maintaining optimal mental  health. When levels of vitamin D are low, there appears to be an increased risk of developing conditions such as depression, seasonal affective disorder (SAD), and cognitive decline. While the exact mechanisms behind this phenomenon have not yet been fully understood, it is believed that vitamin D might influence the functioning of neurotransmitters and promote neuroprotective processes within the brain.


To ensure that the body has sufficient levels of vitamin D, it is generally recommended to expose oneself to sunlight for a period of approximately 10-30 minutes, two to three times per week. However, the necessary duration of sunlight exposure may vary depending on factors such as geographical location, skin pigmentation, and age. Nevertheless, during specific seasons or for individuals residing in regions with limited access to sunlight, it may be necessary to obtain vitamin D through dietary sources or supplementation.


There are some vitamin d fruits and vegetables that provide vitamin D. Along with that there are some natural food sources that also provide vitamin D like- fatty fish like salmon and mackerel, egg yolks, and fortified foods such as milk, breakfast cereals, and orange juice. Additionally, there are over-the-counter vitamin D supplements available that can be taken under the guidance of healthcare professionals, particularly in cases where a deficiency is identified.

Benefits of Vitamin D in the Human Body 


Vitamin D possesses a distinct quality among Vitamins because our bodies can produce it when our skin comes into contact with Sunlight.  Furthermore, it is also attainable through specific vitamin d fruits and vegetables. Here we will be highlighting the benefits of vitamin D in the Human body, supported by scientific research: 


  • Promotes the development of Strong Bones and Teeth: Vitamin D supports the absorption of calcium and phosphate in the intestines, encouraging strong bones and teeth. Inadequate vitamin D would make it difficult for our bodies to absorb these crucial minerals effectively, resulting in weakened bones and an increased chance of conditions such as Osteoporosis.

  • Improves Bone Health: Vitamin D works in synergy with calcium to uphold bone development and remodeling procedures. It aids in the control of bone mineralization, guaranteeing that bones stay healthy and strong throughout our lives.

  • Assists the appropriate functioning of the Immune System : Emerging investigation suggests that vitamin D plays a vital role in supporting the immune system. It may aid in reducing the risks of diseases like respiratory infections, autoimmune disorders, and specific cancers by regulating the immune response.

  • Muscle Function: Sufficient vitamin D levels are linked with improved muscle strength and function. It adds to muscle growth, coordination, and overall mobility. It also assists in enhancing muscle functionality and reducing the possibility of  falls and fractures in elderly individuals.

  • Blood Pressure Control: Satisfactory levels of Vitamin D have been linked to decreased risk for hypertension (high blood pressure). It aids in managing the renin-angiotensin-aldosterone system, accountable for upholding blood pressure balance.

  • Cholesterol Control: Vitamin D assists in controlling cholesterol levels. Low-density lipoprotein (LDL) cholesterol is frequently referred to as "Bad" cholesterol, as heightened levels can result in atherosclerosis and heart disease. Research has demonstrated that ideal Vitamin D levels are connected to reduced LDL cholesterol and increased high-density lipoprotein (HDL) cholesterol, recognized as "Good" cholesterol.

  • Cardiac Muscle Function: Vitamin D receptors are found in cardiac muscle cells, indicating its immediate impact on heart well-being. It may contribute to the regulation of heart rhythm and overall cardiac function.

  • Asthma Control: Some studies propose that Vitamin D insufficiency may be widespread among individuals with asthma. While the exact connection between asthma and Vitamin D is complex and necessitates additional investigation, sustaining ideal Vitamin D levels may support better regulation of Asthma Symptoms.

  • Decreased Chance of Long-Term Illnesses: Sufficient vitamin D levels have been associated with a decreased risk of various chronic diseases. Studies propose that it might serve as a safeguard against ailments such as diabetes type 2, heart disease, certain types of cancers (including colon, breast, and prostate cancer), and immune-system disorders like rheumatoid arthritis.

  • Mood Improvement: Vitamin D has been linked to enhanced psychological well-being and mood control. Numerous studies have indicated a correlation between deficient levels of vitamin D and a heightened chance of experiencing depression. Vitamin D receptors are found in regions of the brain involved in controlling mood, and it is believed that vitamin D might impact the generation of specific neurotransmitters, like serotonin, which are connected to mood.

  • Control of Genetic Expression: Vitamin D acts as a hormone in the body, impacting the expression of more than 200 genes. These genes play a role in different activities, such as cell growth, immune control, and DNA restoration. Through managing genetic expression, vitamin D supports the upkeep of general well-being and appropriate cellular operation. It also Affects the gene expressions associated with Cancer.

  • Promoting General Well-being: Vitamin D plays a vital role in promoting overall health and well-being. Adequate levels are necessary for maintaining proper brain function, supporting energy levels, promoting healthy skin, and ensuring the production of optimal hormone levels.  Additionally, it facilitates the absorption of other crucial nutrients like calcium, magnesium, and phosphorus, which are essential for our body's nourishment.


Recommended dose of Vitamin D one should take ? 

Now, it is also crucial to understand the normal range  of Vitamin D that is recommended for various age categories, which is provided below:


  • For infants in the age group from 0 to 12 months, the range is 10 micrograms (mcg) or 400 international units (IU).

  • For people in the age group of 1 to 70 years, the normal range is 15 mcg or 600 IU.

  • For individuals over the age of 70, the optimal range is 20 micrograms or 800 International Units.


Lack of Vitamin D in the body Leads to?

When the body lacks Vitamin D, it can lead to various health problems because of the vital role that vitamin D plays in preserving overall health and welfare. While the human body has the ability to produce vitamin D, there are certain individuals who may be more susceptible to experiencing a lack of this essential nutrient. There are several factors that can contribute to this potential deficiency, such as: 


  • Brittle and Weak bones: Vitamin D plays a vital role in the absorption of calcium in the intestines, which is necessary for preserving robust and nourished bones. Insufficient levels of vitamin D can result in a condition known as osteomalacia in grown-ups or rickets in kids, where bones become weak, brittle, and susceptible to fractures. Incorporating vitamin d fruits and vegetables will help in strengthening weak bones. 

  • Increased risk of osteoporosis: Vitamin D insufficiency may heighten the risk of Osteoporosis, a medical condition characterized by bone density and increased susceptibility to Fractures. Insufficient vitamin D levels hinder the body's capacity to absorb calcium from the diet, ultimately resulting in progressively feeble bones. 

  • Weaken Muscles:  Vitamin D plays a vital role in the functioning of our muscles, and lack of it can result in weakened muscles and potentially even muscle pain. Consequently, this can have an impact on our ability to move and perform physical tasks, making day-to-day activities more challenging. 

  • Weakening immune system: Vitamin D has a crucial role in regulating the immune system. Insufficient levels can hinder immune functionality, making the body more susceptible to infections like respiratory illnesses, influenza, and autoimmune disorders. It is believed that including vitamin d fruits and vegetables will  be beneficial for individuals, to enhance immune functions. 

  • Increased risk of chronic diseases: Research has revealed a correlation between a lack of vitamin D and an increased risk of developing various chronic diseases. These conditions encompass cardiovascular disease, diabetes, certain forms of cancers (like those affecting the colon, prostate, and breast), as well as autoimmune disorders such as multiple sclerosis.


Vitamin D Fruits and Vegetables: 

When it comes to fruits, there are limited options that naturally contain vitamin D. Are you stuck on  which fruits in vitamin d are good for health? Here are listed Fruits and Vegetables that are rich in Vitamin D that enhances overall health : 

Avocado:  This is an incredibly versatile fruit that is not only delicious but also provides a multitude of incredible health benefits. It is a good source of healthy fats, fibre, and essential nutrients, including vitamin D. Although the Vitamin D content in avocados is relatively low compared to other sources, their presence can definitely add to your overall nutrient consumption.


Kiwi:  Kiwi is a delightful tropical fruit known for its vibrant green flesh and tangy flavor.  Bursting with essential nutrients, including  vitamin D, C, K, and fibre. When facing difficulties in determining  which fruits in vitamin d should you go ahead with,  always go by choosing kiwi as it makes a nutritious addition to your diet..


Oranges: Oranges are famous for their high vitamin C content. but they also provide a modest amount of vitamin D. These citrus fruits are refreshing and can  be enjoyed either as a snack or as a part of juices, smoothies, or fruit salads.



Bananas:  Banana is another excellent fruit rich in vitamin D. They serve as a remarkable source of magnesium, which stimulates the body's production of  vitamin D. Magnesium plays a pivotal role in ,modulating parathyroid hormone levels and the active form of vitamin D,  both of which play a crucial role in maintaining  bone homeostasis. Incorporating 1 to 2 bananas into your daily diet is advised by health professionals. When it comes to selecting  which fruits in vitamin d  will be good, bananas are a reliable choice.


Figs ( Anjeer ) : It is often regarded as the heavenly fruit and is recognized to be one of the fruits rich in vitamins D, C, A, and B. This delightful fruit serves as a natural source of calcium, phosphorus, phosphoric acid, and protein.  Figs are generally consumed as dry fruit.

Guava : Guava is a tropical fruit that is rich in vitamin C and other essential nutrients. Additionally, it also provides a modest amount of vitamin D. Incorporating guava into your daily diet can enhance your overall vitamin D intake. 



Papaya: Papaya is a tropical fruit that is rich in vitamins A, C, and E. Moreover, it also contains a small amount of vitamin D. By incorporating papaya into your dietary intake, you can acquire this essential nutrient for optimal health.



Watermelon: Watermelon is a refreshing and hydrating fruit consumed during the summer months. Though it is not a substantial provider of vitamin D, it still adds a small amount to your daily intake. Enjoying watermelon as part of a well-rounded diet can contribute to your overall vitamin D consumption.




Amla: Amla is a highly nutritious fruit used in Ayurvedic medicine. It possesses a reasonable amount of vitamin D and can be consumed fresh or in various culinary preparations.



Mushrooms: Certain mushrooms, such as maitake, morel, and shiitake, can produce vitamin D when exposed to sunlight. When fresh button mushrooms are deliberately exposed to the sun during midday for a duration of 15 to 20 minutes, they can produce significant amounts of vitamin D2. Typically, this results in vitamin D levels of approximately 10 g/100 g FW, which is in line with the recommended daily intake of vitamin D ( that is suggested by many health professionals). 



Spinach: This leafy green veggie, known as spinach, is packed with essential nutrients. It offers a wide range of minerals, including vitamin D. Although the vitamin D levels in spinach are not high, it still adds to your overall nutritional intake.


Bitter Gourd: Bitter gourd, also recognized as karela, is a unique vegetable. This extraordinary plant houses several vitamins and minerals, including vitamin D. The habitual consumption of bitter gourd is known to aid in fulfilling your vitamin D necessities.



Bottle Gourd (Lauki): Bottle gourd, also known as lauki, holds a special place in the realm of Indian cuisine.  It is low in calories but filled with nutrients, including vitamin D.  Incorporating the marvelous bottle gourd into your meals can heighten your vitamin D consumption.


Sweet Potato: Sweet potatoes are packed with a plethora of essential nutrients, such as dietary fibre, manganese, vitamin A (in the form of beta-carotene), vitamin D, potassium, copper, and many others. Sweet potatoes are considered a healthier alternative to white potatoes.  Not only do they boast a lower glycaemic index, but they also contain a higher quantity of fibre, making them a fantastic choice for those seeking a healthier alternative.



Pumpkin: - Pumpkin is a versatile vegetable. It contains a wide range of essential nutrients, including vitamin D.  Incorporating pumpkin into your regular diet can contribute to increasing your vitamin D levels.


Broccoli:  Broccoli is a cruciferous vegetable that is rich in various vitamins and minerals, including vitamin D.  Its consumption can be enjoyed in both its raw and cooked forms,  and is a healthy addition to any Indian meal.


Okra (Bhindi): Okra ( or bhindi) is a highly adaptable vegetable frequently utilized in the culinary practices of India.  It possesses a diverse range of essential nutrients, encompassing the valuable vitamin D.  The inclusion of okra in your diet can significantly aid in fulfilling your vitamin D necessities.



Drumsticks (Moringa): Drumsticks, also referred to as the moringa plant, possess impressive nutrition and are packed with various vitamins and minerals, including vitamin D. By incorporating drumsticks into your daily food intake, you can effectively boost your vitamin D levels.



Green peas (Matar):  Green peas, also known as matar, serve as a beneficial source of vitamin D. Including green peas in your meals can provide you with this essential nutrient.


Pineapple: Pineapple is a delightful tropical fruit that presents modest quantities of essential diverse vitamins, including Vitamin D.


Ridge gourd (Turai): Ridge gourd is a vegetable with low- calories that is often utilized in traditional Indian cuisine. It encompasses modest quantities of Vitamin D, alongside various other nutrients.



Amaranth leaves: Amaranth leaves, also known as  “Chaulai” have recently become quite popular because of their high nutritional content. They are not only rich in iron but also provide a good amount of vitamin D.


Kale: Kale is a nourishing leafy green that provides a notable quantity of vitamin D in addition to other crucial vitamins and minerals.  It is versatile and can be used in salads, smoothies, sautés, or even baked as kale chips.

Fenugreek Leaves: Fenugreek leaves, commonly known as methi, are extensively  used in Indian cooking and are rich in various vitamins, including vitamin D. They add a distinctive flavor to  dishes and can be used in curries, bread, or as a garnish.


Cauliflower: Cauliflower is another cruciferous vegetable that is rich in vitamin D. It can be made into cauliflower rice, roasted as a side dish, or incorporated into soups and curries.


Summary :  

Getting an adequate amount of vitamin D is crucial for maintaining strong bones. The easiest way to ensure you have enough Vitamin D is to spend time outside under the sun. At the same time, including vitamin D fruits and vegetables into your diet or taking vitamin D supplements can also be extremely beneficial in aiding this process.  It aids in the absorption of calcium and phosphorus, which are crucial minerals for building and maintaining strong bones. By promoting calcium deposition and regulating bone remodeling, vitamin D helps in preventing conditions like osteoporosis and fractures. Studies have indicated that maintaining adequate levels of vitamin D can enhance immune function, resulting in a lower susceptibility to illnesses.

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