Which of the following is not typically a source of vitamin D?

January 11, 2026 •

3 min read

According to the National Institutes of Health, very few foods naturally contain vitamin D, with most dietary intake coming from fortified products. Understanding which items do not provide this essential nutrient can be just as crucial as knowing which ones do. This guide addresses the common question: "Which of the following is not typically a source of vitamin D?"

Quick Summary

This article explores typical sources of vitamin D, highlighting that while options often include fatty fish, fortified dairy, and sunlight, many plant-based foods do not contain the vitamin naturally. It details how to correctly identify non-sources, such as common vegetables like kale and broccoli, distinguishing them from effective dietary and non-dietary options.

Key Points

Fruits and Vegetables are Not a Source: Most plant-based foods, such as broccoli, spinach, and apples, naturally contain no vitamin D.
Sunlight is Key: The body's primary way of producing vitamin D is through direct skin exposure to UVB rays from the sun.
Fatty Fish are the Best Natural Food Source: Species like salmon, mackerel, and tuna are among the few foods that naturally contain high levels of vitamin D.
Fortification is Widespread: Many common products like milk, cereals, and orange juice are fortified with vitamin D to help people meet their daily needs.
Deficiency Can Cause Health Issues: Insufficient vitamin D intake can lead to weakened bones (rickets in children, osteomalacia in adults) and other health problems.
Supplements Can Bridge the Gap: For those with limited sun exposure or dietary options, vitamin D supplements are an effective way to maintain adequate levels.

Sources of Vitamin D: The Usual Suspects

To understand what is not a source of vitamin D, it's helpful to first understand what is. Vitamin D, often called the "sunshine vitamin," is unique because the body can produce it when exposed to sunlight. It is also present in some foods, and many others are fortified with it to prevent deficiency.

Natural Food Sources

Few foods naturally contain significant amounts of vitamin D. The most prominent natural dietary sources are animal-based, including fatty fish like salmon, trout, mackerel, tuna, and sardines. Fish liver oils, particularly cod liver oil, are also extremely high in vitamin D. Beef liver and egg yolks contain smaller amounts. Certain mushrooms exposed to UV light, such as maitake and shiitake, can also be a source of vitamin D2.

Fortified Foods

Due to limited natural sources, many foods are fortified with vitamin D. Common examples in the U.S. include cow's milk and often plant-based alternatives like soy, almond, and oat milk. Breakfast cereals, some orange juice brands, yogurt, and margarine are also frequently fortified.

The Sun

Sunlight is a primary source, allowing the body to synthesize vitamin D3 from UVB exposure. However, factors such as season, location, skin color, and sunscreen use can impact production.

Identifying Non-Sources: The Answer to the Question

The most common non-sources of vitamin D are raw fruits and vegetables, which contain virtually none. Most unfortified grains and cereals also lack this vitamin. While fatty fish and beef liver provide some vitamin D, most leaner meats like chicken breast offer very little.

Comparison of Vitamin D Sources and Non-Sources


Feature	Typical Sources (High or Moderate Vitamin D)	Non-Sources (Little to No Vitamin D)
Category	Sunlight, Fatty Fish, Fortified Foods, Supplements	Most Fruits, Vegetables, and Non-Fortified Grains
Examples	Salmon, Mackerel, Fortified Milk, Cod Liver Oil, Sunlight Exposure	Broccoli, Spinach, Apples, Cucumbers, White Bread
Mechanism	Body synthesis (sunlight), natural fat content (fish), or added fortification	Lacks precursors for synthesis, not fortified with the vitamin
Key Takeaway	Reliably contribute to daily vitamin D intake	Do not contribute meaningfully to daily vitamin D intake

The Role of Fortification

Food fortification plays a vital role in preventing vitamin D deficiencies, particularly where sunlight exposure is limited. It transforms foods like milk into reliable sources. Checking nutrition labels is essential as fortification status can vary.

Health Implications of Low Vitamin D

Vitamin D deficiency can lead to serious health issues, including osteomalacia in adults and rickets in children, characterized by bone softening. It is also associated with muscle weakness and fatigue. While fruits and vegetables are crucial for overall health, they cannot address a lack of vitamin D.

Conclusion

To answer "which of the following is not typically a source of vitamin D," the answer generally includes most fruits, vegetables, and unfortified grains. These plant-based foods, despite being healthy, do not provide this nutrient. Key sources are sunlight, fatty fish, certain animal products, and especially fortified foods. Given the limited natural sources, many may need to consider sun exposure, fortified products, or supplements for adequate intake. Consulting a healthcare provider is recommended for personalized advice on maintaining optimal vitamin D levels. You can find further information from the NIH Office of Dietary Supplements.

Frequently Asked Questions

No, not all mushrooms are good sources. Wild mushrooms or those specifically grown under UV light can provide vitamin D2, but most commercially grown mushrooms are cultivated in the dark and contain very little.

No, the body has a self-regulating mechanism that prevents vitamin D toxicity from sun exposure. However, excessive sun exposure is harmful due to an increased risk of skin cancer.

Yes, vitamin D2 comes from plant sources, while vitamin D3 comes from animals and sunlight exposure. Research suggests that D3 may be more effective at raising and maintaining vitamin D levels in the blood.

Food fortification is a public health strategy used to prevent nutrient deficiencies in the population. Since few foods naturally contain vitamin D, fortification ensures that people receive sufficient amounts through their regular diet.

While milk is commonly fortified, relying solely on it is not enough for many people. Other sources like sunlight, fatty fish, and supplements are often necessary to maintain optimal levels, especially during winter months.

No, your skin does not produce vitamin D from sunlight that passes through a window. The glass blocks the UVB rays necessary for the synthesis process.

Typically, 5 to 30 minutes of sun exposure to the face, arms, hands, and legs, a couple of times a week, is enough for most people to produce adequate vitamin D. Factors like skin color, location, and time of day can influence this.