Do apples have vitamin D? Do oranges contain vitamin D? What about grapefruit and vitamin D? When it comes to fruit and vitamin D, these are the kinds of questions you’re asking.
If you’re looking for food to help you reach your vitamin D goals, you’re going to need to look beyond fruits. As far as we can tell, there aren’t any fruits that contain vitamin D.
But there are lots of other reasons why you should make sure you have fruit in your daily diet. This week, we’re talking about 15 of the most popular fruits and why they’re good for you. Plus, we’ll let you know, if not from fruit, how you can get your much needed daily dose of vitamin D.
15 Popular Fruits That May or May Not Contain Vitamin D
Spoiler Alert: They don’t. But read on to see why they’re good for you anyway.
Do apples have vitamin D?
The old adage “an apple a day keeps the doctor away” is a testament to the health benefits of this popular fruit. But guess what. When it comes to Vitamin D, it doesn’t matter if you’re eating them raw, baked, or boiled, with or without skin, because apples don’t contain any vitamin D at all. But they’re rich in fiber (eat the peels) and high in antioxidants like vitamin C.
Does avocado contain vitamin D?
Avocados are a healthy fruit, and one of the “good fats.” They’re a great source of a number of nutrients, including many of the letter vitamins, like vitamins C, E, K and some of the Bs. But you won’t find that essential vitamin in avocados. However, when it comes to fat-soluble nutrients, such as vitamin D, avocados play an important role. They help your body absorb nutrients like vitamin D. So, there’s that!
Do bananas have vitamin D?
Nope, no vitamin D here. But bananas do contain plenty of magnesium. And guess what? Among the many reasons you need magnesium is that once your vitamin D is in your bloodstream, the magnesium puts it to work, making magnesium a must-have in order for you to access the many benefits of vitamin D.
Do blueberries have vitamin D?
By now you’ve no doubt heard that the blueberry is considered a “superfood.” That’s a food that is nutrient-dense, packing a punch when it comes to benefits but one that is also low in calories. They’re chock full of antioxidants (like vitamin C) and high in fiber, vitamin K, manganese and potassium. But vitamin D is neither hiding nor in plain sight in blueberries.
Do clementines have vitamin D?
Not a drop of vitamin D can be found in clementines. These sweet, small fruits are in the same family as oranges and tangerines, and they’re sometimes called mandarins. But like their tasty, healthy relatives, clementines do not contain vitamin D. They’re among the smallest in the orange family, and some say, the sweetest. They’re easy to peel, seedless, and filled with vitamin C and a few other vitamins and minerals, such as folate and thiamine.
Does coconut milk have vitamin D?
You’ve got your Cs, Es and a number of Bs, plus a bunch of minerals like calcium, sodium, iron, selenium and more in coconuts. But not your vitamin D. However, there are brands of coconut milk on the market that are fortified with vitamin D. So, if you love the taste of coconut, and want to up your vitamin D intake, look on the label to see how much vitamin D has been added to your favorite brand of coconut milk.
Does elderberry contain vitamin D?
Aside from the beautiful color, elderberries are rich in anthocyanins, high in vitamin C and a good source of flavanols. Elderberries are believed to be good for your immune system. But once again—there is no vitamin D in elderberries.
Grapefruit and vitamin D
Vitamin C and potassium are two important nutrients you’ll get from grapefruit. However, vitamin D is not another. While grapefruit is known to have potential interactions with some medications and some foods, this fruit doesn’t appear to be problematic if you’re taking vitamin D supplements.
Do grapes have vitamin D?
Get your polyphenols from grapes, especially the green ones. On the other hand, purple and red grapes are chock full of anthocyanins, a specific type of polyphenols. They’re all antioxidants, search-and-destroyers of free radical cells that create oxidative damage to your body. (If you’re following our thread here, you already know that grapes don’t have vitamin D.)
Do kiwis have vitamin D?
Kiwi is one of the best sources for vitamin C. Other antioxidants found in this unusual looking fruit include choline, lutein and zeaxanthin. Kiwi also contains folate, some vitamin K and trace amounts (not a lot!) of calcium and phosphorus. And we don’t have to tell you—not any vitamin D.
Do lemons have vitamin D?
Another in the citrus fruit family, lemons have soluble fiber, plant compounds, and of course vitamin C—all of which provide a variety of health benefits. As with its citrusy cousins, eating the whole fruit (except the skin) is generally preferable to drinking (we’re talking juice) your way to the benefits of citrus. But be aware there is a downside if you overindulge in the citrus family—and that’s the citric acid, which is not a friend to your tooth enamel. (Oh, by the way, there is no vitamin D in lemons.)
Do oranges contain vitamin D?
Oranges may be the closest you’ll get to a fruit containing vitamin D. And yet, closer is not close enough. What do we mean? While there is no vitamin D in oranges, many orange juices are fortified with vitamin D (and often calcium—as the two nutrients work hand-in-hand), and that’s a good option for getting some vitamin D in your diet. (However, too much orange juice usually comes with more sugar than you may want, and as a general rule of thumb, you’re better off with the whole fruit. Although there’s nothing wrong with starting your day with a glass of fortified orange juice, unless your doctor tells you otherwise.”
Do pumpkins contain vitamin D?
Believe it or not, pumpkins are actually considered fruits not vegetables. (So, that’s one question you can stop googling.) There’s a long list of vitamins and minerals contained in pumpkin—A, B2, C, E, iron, copper, manganese and potassium. And yes, you guessed it. There’s no vitamin D.
Do strawberries have vitamin D?
By now you’re wise to the fact that strawberries don’t have vitamin D. But they are a good source of vitamins C and B9 (folate) as well as potassium and manganese.
Do tangerines have vitamin D?
Most similar to clementines—but not as sweet and just a smidge more difficult to peel—this fruit is bursting with vitamin C (but not vitamin D) and other antioxidants. They also have some B vitamins and potassium.
Tips: Fruit is part of a healthy diet, and the latest advice from the U.S. government recommends two cups of fruit per day. In order to meet that recommendation, discuss with your doctor, dietitian or other healthcare practitioner whether you’re better off mixing up your daily fruits, or sticking with two or three of your favorites. Also, if you have diabetes, be sure you’re communicating with your healthcare practitioner about the pros and cons of fruit.
So, if not from fruit, how do you get vitamin D?
We wanted to reinforce that vitamin D isn’t found in fruit. However, there are four ways to get your vitamin D. Although prevailing wisdom says to get your nutrients from food first, then add on supplements, in the case of vitamin D, it’s really difficult to achieve optimal benefits from food alone.
Here are the four ways to get vitamin D
- The sun. When your skin is exposed to sunlight, the ultraviolet rays cause your body to produce vitamin D. On the other hand, too much time in the direct sunlight may lead to skin cancer.
- Food/Fortified Food. While there are some foods—like fatty fish (salmon is a great choice), egg yolks, beef liver and fortified milk or orange juice—that are good sources for vitamin D, unless they’re regularly in your diet in sufficient quantities, you’re probably still not getting enough of this important nutrient.
- Dietary supplements. This is a fine option. Be mindful to follow label directions and buy from a reputable source.
- Prescription medication. If you are especially low in vitamin D, your doctor may recommend a high dose and will likely follow up with regular blood tests to see how your vitamin D blood levels are impacted.