Todays Usage Tips: Fruits and Vegetables are not rich in Vitamin D

While vegetables and fruits are known for their high quantities of vitamin C, they generally do not contain vitamin D. Vitamin D is essential for promoting magnesium and calcium absorption in the body, as well as for regulating phosphorus and calcium levels in the blood. The good news still remains that most common sources of vitamin D include exposure to sunlight which is a ready source and the consumption of fish and liver oils. However, you can also find vitamin D in some vegetables and fruits.

Vitamin D is just one of many vitamins our bodies need to stay strong and healthy. Essential in the absorption of calcium, vitamin D aids in bone health, and a deficiency of this vitamin can lead to osteoporosis. Unfortunately, few foods naturally contain vitamin D. Eating plenty of fruits and vegetables will provide you with plenty of other vitamins, though you'll have to look elsewhere to get an adequate amount of vitamin D.

Of the two main varieties of vitamin D (D2 and D3), D3 is the more natural option. The body produces the chemical cholecalciferol, or vitamin D3, as a natural response to sunlight. As Creighton University in Omaha, Neb., notes, vitamin D2, in contrast, does not form naturally within the body. And with the exception of some mushrooms, all vitamin D2 molecules occur artificially, meaning laboratory technicians must generate them by incubating yeast strands. Mushroom is the only natural source of D2.

MUSHROOMS

While some might argue that mushrooms aren't vegetables, the United States Department of Agriculture includes mushrooms under its "Vegetable" grouping. Mushrooms can produce vitamin D naturally if they receive exposure to sunlight. In these instances, the sun's energy converts the mushroom's chemical ergosterol into ergocalciferol, or vitamin D2. In addition, people can also induce this chemical reaction artificially. As Kansas State University notes, a 2009 study published in the Journal of Agricultural and Food Chemistry shows that bursts of exposure to ultraviolet light can cause mushrooms to produce vitamin D.

SOY

In 2009, the Food and Drug Administration approved the use of vitamin D fortification for soy products, such as soy milk, soy cheese, tofu and soy nuts, according to the health-resource website Healthier Talk. Food companies derive all of these products from the leguminous soybean plant. By fortifying soy products with vitamin D, companies are adding in a nutrient that soybeans are unable to produce naturally. This is different than enriching a food, which involves adding back nutrients that are lost during processing. As Healthier Talk notes, food companies typically use vitamin D2 during the fortification process.

ORANGE JUICE

Food companies sometimes fortify orange juice with vitamins D2 or D3. According to the University of Florida, one cup of vitamin D-fortified juice typically contains 2.5 micrograms of vitamin D, with one microgram equaling one millionth of a gram. And while consuming vitamin D can be beneficial, consuming too much can produce toxic results. The University of Florida recommends taking in no more than 50 micrograms each day, which is the equivalent of 20 cups of vitamin D-fortified orange juice.

FORTIFIED JUICES

Vitamin D does not naturally occur in fruit, though that doesn't mean you can't get this essential vitamin while enjoying the taste of fresh oranges. Like milk, many brands of fruit juice available at grocery stores are fortified with vitamin D. To make sure, check the nutritional information on fruit juice to confirm that it contains vitamin D. For an added health boost, choose only 100 percent juice, not juice from concentrate. So unfortunately such is hard to find in Africa.

OTHER SOURCES

If you eat a varied diet, look to foods other than fruits and vegetables to get a healthy dose of vitamin D. While not all seafood contains vitamin D, oysters and fatty varieties of fish such as tuna and salmon contain plenty of vitamin D. Dairy products such as cheese, milk and butter also contain vitamin D. Many cereals are also fortified with vitamin D.

CONSIDERATIONS

Because so few foods contain vitamin D, you can't rely on diet alone to give you enough of this essential vitamin. If you live in a sunny area, a little time in the sun without sunscreen will provide your body with vitamin D. it is recommended that 10 to 15 minutes of sun exposure about three times a week. If you'd rather not expose your skin to sun damage, try vitamin D supplementation instead. The Institute of Medicine recommends 600 IU per day for adults under 70 years old, and 800 IU for those older than 70. The Harvard School of Public Health, however, calls this recommendation "overly conservative," and instead recommends a higher supplemental intake of 800 to 1,000 IU for all adults.

References

• Fruits and Veggies More Matters: About The Buzz -- Vitamin D Can Cure Cancer
• ABC Science; Mushrooms May Yield Vitamin D Bonanza; Anna Salleh; May 2009
• Harvard School of Public Health: Vitamin D and Health