Top 25 Vitamin D Rich Fruits and Vegetables

Vitamin D is often called the “sunshine vitamin,” but relying only on sunlight isn’t always realistic. Weather, lifestyle, and even skin tone can affect how much vitamin D your body actually makes. That’s why your diet plays such an important role. While most people know about fish, eggs, or fortified milk being good sources, many overlook how fruits and vegetables can support vitamin D intake too. It’s not as simple as eating an orange and hitting your daily goals, but some plant-based foods do contribute to your vitamin D levels (directly or by supporting absorption). If you’re vegan, vegetarian, or just trying to add variety to your meals, this list of vitamin D rich fruits and veggies will be especially handy!

1. Mushrooms (especially exposed to sunlight)

Mushrooms are one of the few plant-based sources that naturally produce vitamin D — mainly vitamin D2. When exposed to UV light, mushrooms can actually increase their vitamin D levels. Portobello, maitake, and chanterelle are particularly good options. Sauté them, toss them in salads, or use them as a meat substitute in burgers. Just a note: wild mushrooms usually have more vitamin D than commercially grown ones.

2. Spinach

Spinach doesn’t actually contain huge amounts of vitamin D directly, but it’s worth mentioning because it’s packed with magnesium. Magnesium is crucial for activating vitamin D in the body. Without enough magnesium, your vitamin D levels can lag behind, even if you get plenty from supplements or sunlight. Spinach also adds iron, fiber, and vitamin K. A green smoothie with spinach is an easy way to sneak it in.

3. Kale

Another leafy green that deserves a spot. Kale itself has trace vitamin D, but again it shines by helping your body make better use of the vitamin D you already consume. Kale is rich in calcium and antioxidants, making it a great partner food for vitamin D–rich meals. Pairing kale salad with mushrooms, for example, is a powerhouse combo.

4. Oranges (fortified juices)

Oranges in their natural form don’t contain vitamin D. However, many commercial orange juices are fortified with vitamin D — often D3. This makes them an easy and tasty way to boost your daily intake, especially for kids who might be picky about veggies. Always check the label, though, because not every juice brand fortifys their product.

5. Avocados

Avocados don’t pack huge amounts of vitamin D, but they’re included because of their high content of healthy fats. Vitamin D is a fat-soluble vitamin, meaning your body absorbs it better when eaten with fat. That creamy avocado toast isn’t just trendy — it helps your body make better use of the nutrients from other foods. Small but useful.

6. Carrots

Carrots are famous for beta-carotene and vision health, but they also play a smaller role in vitamin D support. While carrots don’t directly provide vitamin D, the beta-carotene helps overall immune function, which ties into how well your body uses vitamins. Plus, roasting carrots in a bit of olive oil not only brings out their sweet flavor but also adds the fat needed for vitamin D absorption. Sometimes it’s not just about the nutrient itself but the partners on your plate.

7. Sweet Potatoes

Sweet potatoes are another supportive vegetable. They’re rich in magnesium, which is essential for converting vitamin D into its active form in the body. Many people eat baked sweet potatoes with butter — smart choice, since the fat helps vitamins get absorbed. You can also turn them into fries (oven-baked, not always deep fried!) for a healthier twist.

8. Broccoli

Broccoli doesn’t carry big amounts of vitamin D, but it’s calcium-rich and works in synergy with vitamin D to support bone health. Think of broccoli as the sidekick to the sunshine vitamin. Steam it, roast it, or stir-fry it, broccoli remains one of the most versatile vegetables in any kitchen. Kids may turn up their noses, but pairing it with cheese or garlic usually helps.

9. Tomatoes

Fresh tomatoes don’t have much vitamin D, but like avocados, they’re a supporting player. Tomatoes add antioxidants such as lycopene, which reduce inflammation and help keep cells functioning properly. When your body isn’t fighting unnecessary inflammation, it uses vitamins — like vitamin D — more effectively. Fun fact: cooking tomatoes actually boosts their lycopene levels.

10. Fortified Plant-Based Milks

Okay, not a fruit or veggie by nature, but many plant-based drinks like soy, almond, and oat milk are fortified with vitamin D. Since these beverages are often used as dairy substitutes, manufacturers add vitamin D to make them nutritionally competitive. If you’re vegan or lactose intolerant, this is a super easy way to keep your vitamin D up. Check the labels — not all brands fortify equally.

11. Papaya

Papaya is tropical, sweet, and full of enzymes that help digestion. While not a huge source of vitamin D on its own, papaya provides vitamin C and fiber, making it great for gut health. A healthy gut is important because nutrient absorption (including vitamin D) starts there. Plus, papaya’s bright flavor makes it easy to add to smoothies or fruit salads.

12. Bananas

Bananas are more known for potassium, but like spinach, they’re a magnesium source too. Magnesium quietly works in the background, ensuring your vitamin D supplements or sun exposure actually do their job. Bananas are also one of the most convenient snacks around — no prep, no fuss, just peel and go.

13. Peas

Green peas, whether fresh or frozen, provide plant-based protein and trace minerals like magnesium. They won’t cover your vitamin D needs by themselves, but they’re a solid supporting food. Toss peas into pasta dishes, rice, or even mashed into spreads. Kids often enjoy their mild taste.

14. Brussels Sprouts

Brussels sprouts may have a bad reputation (blame childhood memories of mushy, overcooked versions), but when roasted properly, they’re delicious. These little green gems are rich in antioxidants, fiber, and minerals that indirectly boost vitamin D metabolism. Pair them with mushrooms in a stir fry for double benefits.

15. Kiwi

Kiwi doesn’t directly contain vitamin D but supports absorption through vitamin C and fiber. It’s tangy, refreshing, and a fantastic immune booster. Eating kiwi with a vitamin D–rich breakfast (say, fortified cereal and plant milk) is a simple combo that makes the sunshine vitamin more effective.

6. Pomegranate

Pomegranate is loaded with antioxidants and vitamin C. While it doesn’t naturally have much vitamin D, its compounds support heart health and overall immunity, which work hand-in-hand with vitamin D’s role in the body. Sprinkling the jewel-like seeds over a spinach salad with mushrooms makes a vibrant, nutrient-packed dish.

17. Corn

Corn is a staple in many diets and while it isn’t a strong source of vitamin D, it provides fiber and B-vitamins that support metabolism. Eating corn with a fat source (like butter or avocado) helps enhance the absorption of fat-soluble vitamins, including vitamin D from other foods in your meal.

18. Cabbage

Cabbage, especially red cabbage, is often overlooked. It contains trace minerals that support bone health, making it a quiet partner in the vitamin D story. Fermented cabbage (like sauerkraut or kimchi) also improves gut health, which makes all nutrient absorption — vitamin D included — more efficient.

19. Apples

An apple a day may not keep vitamin D deficiency away, but it does keep your diet balanced. Apples are high in fiber and water content, supporting digestion and weight control. A healthier digestive system = better vitamin absorption. Simple but true.

20. Grapes

Grapes are rich in antioxidants like resveratrol. While they don’t give you vitamin D directly, they reduce inflammation and oxidative stress, which helps your body put vitamin D to work. A handful of grapes makes a great snack to pair with cheese (a natural vitamin D source).

21. Pumpkin

Pumpkin, like sweet potatoes, provides magnesium and beta-carotene. It’s also low in calories but high in nutrients. Pumpkin soup with a drizzle of olive oil can help you get the most out of other vitamin D foods you eat alongside it.

22. Mango

Mango is often called the king of fruits. It’s juicy, flavorful, and high in vitamin C and fiber. Mango doesn’t give vitamin D directly, but pairing it with fortified plant milk in smoothies turns it into a sunshine vitamin-friendly treat. Also, who can resist ripe mango in summer?!

23. Beetroot

Beetroot supports blood flow and heart health thanks to its nitrates. A healthy circulation ensures vitamins, including vitamin D, get transported effectively through your body. Roasted beetroot salads or beet juice are both excellent ways to enjoy this earthy veggie.

24. Cauliflower

Cauliflower, a cousin of broccoli, supports vitamin D indirectly. It provides choline, fiber, and antioxidants, plus it’s versatile — you can mash it, roast it, or even turn it into cauliflower rice. It’s one of those sneaky foods that blend into almost any dish.

25. Berries (Blueberries, Strawberries, Raspberries)

Berries don’t contain vitamin D, but they’re immune boosters packed with antioxidants and vitamin C. They help reduce inflammation and support the body’s ability to use vitamin D effectively. Pairing berries with fortified yogurt or cereals makes a smart breakfast or snack option.

Conclusion

Getting enough vitamin D isn’t always about eating one single food — it’s about creating a balanced diet where different nutrients support each other. Mushrooms and fortified foods give you direct vitamin D, while leafy greens, fruits, and veggies supply minerals and antioxidants that help your body absorb and use it more efficiently. Whether you’re vegan, vegetarian, or just looking for healthier options, adding these 25 fruits and vegetables into your meals will keep your vitamin D levels in check (and your meals colorful and tasty too). Remember though, food alone might not always cover all your needs. Sunlight exposure and sometimes supplements are still important, especially in winter months or if you live in low-sun regions.

FAQs

Q1: Can fruits and vegetables really provide enough vitamin D?
Not by themselves. Mushrooms and fortified foods help, but you’ll likely still need sunlight or supplements to hit your full daily needs.

Q2: Which fruit has the highest vitamin D?
Technically, no fresh fruit contains significant vitamin D. Fortified juices (like orange juice) are your best bet in the fruit category.

Q3: Are mushrooms a reliable source of vitamin D?
Yes! Especially when exposed to UV light. Wild mushrooms usually contain more vitamin D than farm-grown ones.

Q4: How do I maximize vitamin D absorption from food?
Eat vitamin D sources with healthy fats (avocado, olive oil, nuts). Also, make sure your diet includes magnesium-rich foods like bananas and leafy greens.

Q5: Is it safe to rely only on fortified foods?
Fortified foods are helpful, but don’t make them your only strategy. Aim for a mix of sunlight, food, and supplements if needed.