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 most common sources of vitamin D include exposure to sunlight and the consumption of fish and liver oils. However, you can also find vitamin D in some vegetables and fruits.
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.
D2 Vs. D3
Of the two main varieties of vitamin D, 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.
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