Which of the following provides a source of vitamin D except for this common food type?

January 11, 2026 •

2 min read

Worldwide, more than one billion people are vitamin D deficient, highlighting the importance of knowing dietary sources. Knowing which of the following provides a source of vitamin D except is key to ensuring a healthy intake of this vital nutrient.

Quick Summary

Vitamin D is predominantly obtained from sun exposure, fatty fish, and fortified products. Many common food groups, like most vegetables and fruits, are not natural sources.

Key Points

Limited Natural Food Sources: Few foods naturally contain high amounts of vitamin D; the best sources are fatty fish like salmon and mackerel.
Common "Except" Foods: Most vegetables and fruits, such as broccoli, spinach, and oranges, are not significant sources of vitamin D.
Fortification is Key: In many countries, fortified foods like milk, cereals, and orange juice provide the majority of dietary vitamin D.
Sunlight is Primary Source: Your body produces most of its vitamin D from exposure to sunlight, but factors like skin color and latitude affect this production.
Supplements are an Option: Supplements (D2 or D3) are a reliable way to get vitamin D, especially for those with limited sun exposure or dietary intake.
Deficiency is Widespread: Globally, vitamin D deficiency is common and can lead to serious health issues like bone diseases.
Absorption Can Be Hindered: Certain foods and habits, like excessive processed foods or alcohol, can interfere with vitamin D absorption.

Common Sources of the "Sunshine Vitamin"

Vitamin D is a fat-soluble vitamin crucial for bone health, immune function, and overall well-being. While often called the 'sunshine vitamin' because the body produces it in response to sunlight, many individuals must rely on other sources to meet their daily needs. Fortunately, several food sources and fortified products can contribute significantly to your intake.

Dietary Sources of Vitamin D

Fatty Fish: Some of the best natural food sources of vitamin D are fatty fish and seafood, including salmon, trout, mackerel, and sardines. The vitamin D content can vary between wild-caught and farmed fish. Cod liver oil is a concentrated source. Beef liver provides smaller amounts, and egg yolks contain a small amount. Certain types of cheese contain minimal amounts. Some UV-exposed mushrooms can provide vitamin D2.

Fortified Foods

Food fortification is important as few foods naturally contain significant vitamin D. Most cow's milk in the U.S. is fortified, as are many non-dairy milk alternatives. Numerous breakfast cereals and some orange juice brands also contain added vitamin D.

Non-Food Sources

Sunlight Exposure: The body produces vitamin D when skin is exposed to UVB rays. Production is influenced by factors like season, location, time, skin tone, and sunscreen use.
Supplements: Vitamin D supplements (D2 and D3) are a reliable option for adequate intake.

The “Except” Answer: Foods That Don't Provide Vitamin D

Many common, healthy foods do not provide a significant source of vitamin D. While nutritious in other ways, they are not sources of this vitamin. When considering options that include fortified milk, salmon, and egg yolks, the most likely 'except' will be a vegetable or fruit.

Examples of Non-Vitamin D Sources

Examples of foods that do not naturally contain significant vitamin D include rolled oats, broccoli, oranges (unless fortified), pineapple, and spinach.

Comparison of Vitamin D Sources and Non-Sources

A detailed comparison of vitamin D sources and foods without significant vitamin D can be found on the {Link: NIH Office of Dietary Supplements website https://ods.od.nih.gov/factsheets/VitaminD-Consumer/}.

Why Knowing the Difference Matters

Understanding vitamin D sources is crucial as deficiency is widespread and linked to health issues like poor bone health (rickets, osteomalacia), muscle aches, and potential immune system issues. Some foods, like excessively processed items, can also interfere with absorption.

Knowing sources helps with dietary choices, especially for those with limited sun exposure due to location or lifestyle. People with darker skin also produce less vitamin D from sunlight.

Conclusion

Identifying which of the following provides a source of vitamin D except is key to good nutrition. The exception is most often fruits, vegetables, and whole grains. Rely on sensible sun exposure, fatty fish, and fortified foods for adequate intake of this essential vitamin.

For more information on vitamin D, consult resources like the National Institutes of Health.

Frequently Asked Questions

Most vegetables and fruits are not good sources of vitamin D. For example, broccoli, spinach, and oranges provide many nutrients but do not naturally contain significant amounts of vitamin D.

Yes, sunlight is the primary natural source of vitamin D, as the body synthesizes it upon exposure to ultraviolet B (UVB) rays. However, production is affected by factors like skin pigmentation, latitude, and season.

Yes, many foods are fortified with vitamin D. In the U.S., milk is widely fortified, and many cereals, plant-based milks, and some orange juice brands also have added vitamin D.

Some mushrooms can contain vitamin D2, especially if they have been exposed to ultraviolet light. However, the amount can be variable compared to other sources like fortified foods.

Yes, fatty fish like salmon, trout, and mackerel are excellent natural sources of vitamin D. Beef liver and egg yolks also contain smaller amounts.

Symptoms can include fatigue, bone pain, muscle weakness, muscle aches, or mood changes. Severe deficiency can lead to bone diseases like rickets in children or osteomalacia in adults.

No, your body has a mechanism to prevent it from producing toxic amounts of vitamin D from sun exposure. However, prolonged exposure can increase the risk of skin cancer.

Cheese contains only small amounts of vitamin D and is not considered a primary or significant source. You would need to consume large quantities to make a meaningful difference.

Yes, because vitamin D is fat-soluble, low-fat or fat-free diets can make it harder for the body to absorb it. Consuming healthy fats with vitamin D-rich foods can help improve absorption.