Can You Get Vitamin D from Fruits and Vegetables? What You Need to Know

Vitamin D and Plant-Based Diets: Best Sources & What to Avoid 

Can You Get Vitamin D from Fruits and Vegetables?

Vitamin D is one of the essential nutrients our body needs to stay healthy. It plays a major role in supporting the immune system, helping our body absorb calcium for strong bones and teeth, and may even play a role in mood regulation. But when it comes to getting enough vitamin D, many people wonder: can you get it from fruits and vegetables?

The short answer is: not really. Unlike many other vitamins that are easily found in plant-based foods, vitamin D is not naturally present in most fruits and vegetables. Let’s explore this in more detail and look at where you can find vitamin D — especially if you follow a plant-based or vegetarian diet.

Why Is Vitamin D Important?

Before diving into food sources, it’s important to understand why vitamin D matters:

• Bone health: It helps your body absorb calcium, which is crucial for building and maintaining strong bones.
• Immune support: It plays a role in keeping your immune system functioning properly.
• Mood and mental health: Some studies suggest a link between low vitamin D levels and mood disorders, including depression.

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The Main Sources of Vitamin D

Most of the vitamin D we get doesn't actually come from food — it comes from sunlight. When your skin is exposed to UVB rays from the sun, your body produces vitamin D naturally. That’s why it’s often called the “sunshine vitamin.”

Besides sunlight, animal-based foods are the richest dietary sources, including:

• Fatty fish like salmon, sardines, and mackerel
• Egg yolks
• Beef liver
• Cod liver oil
• Fortified dairy products like milk and cheese

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What About Fruits and Vegetables?

Unfortunately, fruits and vegetables do not naturally contain vitamin D. That means popular fruits like bananas, apples, oranges, and vegetables like spinach, carrots, and broccoli offer zero or negligible amounts of this vitamin.

If you’re relying solely on plant-based foods, you might struggle to meet your daily vitamin D needs through diet alone.

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The One Exception: Mushrooms

The only plant-based food that naturally contains vitamin D is mushrooms — and even then, it depends on how they’re grown. Some mushrooms, when exposed to sunlight or ultraviolet (UV) light, can produce vitamin D2 (a form of vitamin D).

Types of mushrooms that may contain vitamin D include:

• UV-exposed white button mushrooms
• Portobello mushrooms (if exposed to UV light)
• Maitake mushrooms (naturally higher in D2)

However, the amount of vitamin D in mushrooms is usually much lower compared to animal sources or sunlight exposure — and it’s in the form of vitamin D2, which is not as effective as vitamin D3 at raising blood levels.

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Fortified Plant-Based Options

Because most plant foods are lacking in vitamin D, many countries fortify common food items to help people meet their needs. Look for fortified products such as:

• Plant-based milks (soy, almond, oat, rice milk)
• Breakfast cereals
• Fortified orange juice
• Tofu or yogurt alternatives (check labels)

These products will often have added vitamin D2 or D3, so they can be a helpful part of your diet, especially if you don’t consume animal products.

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Getting Enough Vitamin D: What You Can Do

If you're concerned about your vitamin D levels, especially if you follow a vegan or vegetarian diet, here are a few tips:

1. Spend time in the sun: Aim for 10–30 minutes of sun exposure on your skin several times a week, depending on your skin type, location, and time of year.
2. Include fortified foods in your diet regularly.
3. Eat UV-exposed mushrooms occasionally for a natural plant-based source.
4. Consider a supplement, especially in winter or if you live in areas with limited sunlight. Vitamin D3 supplements made from lichen are available for vegans.