All types of dark leafy greens, such as spinach and collard greens, contain high amounts of vitamin D.
Plants such as dark leafy green vegetables are fortified with ample amounts of vitamin D. The World's Healthiest Foods website says that vitamin D helps to regulate blood pressure and improve immune system health. Eat these foods raw to get the most benefit from vitamin D-rich foods. Cooking food destroys some of the vital enzymes, minerals and other nutrients contained in the plant.
Mustard Greens
Mustard Greens are an excellent plant source of vitamin D and other nutrients such as vitamin C, vitamin A, folate and calcium. "Woman's Day" magazine lists mustard greens as one their top 52 super foods. Mustard greens also contain many of the essential amino acids needed by the body in addition to a long list of other minerals. Combine mustard greens with other types of greens such as spinach and kale in your salad.
White Mushrooms
Add white mushrooms to salads and other favorite dishes.
White mushrooms contain high amounts of vitamin D on their own, but light-zapped white mushrooms contain even more. "Entrepreneur" magazine says that white mushrooms treated with UVB light contained higher amounts of vitamin D2 after the treatment. Mushrooms add texture and flavor to fried dishes because this food also acts like a sponge by absorbing flavors. Lightly cooking mushrooms doesn't adversely alter the nutrient composition of this food.
Carrots
Enjoy raw carrot juice or snack on carrots to benefit from vitamins A and D.
Carrots are high in a long list of minerals such as calcium and vitamins such as A and D. The fiber contained in carrots also helps to promote healthy digestion. The World's Healthiest Foods website says that carrots help promote healthy vision in addition to improving lung and heart health. This is because carrots are rich in beta-carotene, which is a precursor to vitamin A. Beta-carotene essentially does the same job as vitamin A, but it can be ingested in much larger doses because it is not toxic like pure supplemental forms of concentrated vitamin A.
Eating foods rich in beta-carotene is safer than taking vitamin A supplements because the liver converts beta-carotene into the right amounts of vitamin A for the body. After the liver transforms beta-carotene it travels to the retina in the eye and then the body actually converts it to another substance called rhodopsin. Rhodopsin is a purple pigment that helps the body see better at night. In addition, beta-carotene helps protect the body from eye-related diseases that happen as people age, such as cataracts and macular degeneration.
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