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One form of Vitamin D is made by the skin in the presence of sunlight. Season, geographic latitude, time of day, cloud cover, smog, and sunscreen affect UV ray exposure and vitamin D synthesis in the skin, and it is important for individuals with limited sun exposure to
include good sources of vitamin D in their diet.Food Sources of Vitamin DVery few foods are naturally rich in vitamin D, and most vitamin D intake is in the form of fortified products including milk, soy milk and cereal grains.
In some countries, foods such as milk, yogurt, margarine, oil spreads, breakfast cereal, pastries, and bread are fortified with vitamin D2 and/or vitamin D3, to minimize the risk of vitamin D deficiency. In the United States and Canada, for example, fortified milk typically provides 100 IU per glass, or one quarter of the estimated adequate intake for adults over the age of 50.
Natural sources of vitamin D
- Fish liver oils, such as cod liver oil
- Fish, such as:
- Catfish
- Salmon
- Mackerel
- Sardines
- Tuna
- Eel
- One whole egg
- Shiitake mushrooms, one of a few natural sources of vegan vitamin D
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