Good Sources of Vitamin D

Vitamin D is an immensely important nutrient to human health. It plays a part in a variety of bodily maintenance, by regulating calcium levels, contributing to a strong skeleton, and aiding the immune system in its battles against harmful intrusions. Deficiency in vitamin D can contribute to many illnesses and problematic conditions. Luckily, sources of the essential nutrient are easily found, as it is present in many different forms.

One of the best ways to help the body receive enough vitamin D is through the absorbing of sunlight. In reaction to certain levels of sunlight, the body responds by creating the vitamin through the skin. Experts suggest that the amount of sunlight necessary is about 15 minutes of exposure, two to three times a week. In Arctic or Antarctic regions where the sun is absent for months at a time, humans run a serious risk of deficiency in the vitamin, and must take care to increase their exposure and consumption other sources.

Until the 1930s, children in the United States were frequently afflicted with rickets, a softening of the bones caused by vitamin D and calcium deficiency. In order to combat the condition, the US government began insisting that mild be fortified with the vitamin. Today, almost all of the milk in America contains added the added vitamin. Throughout the country, the program has been a tremendous success, significantly reducing the levels of childhood rickets.

Vitamin D is contained in a limited number of foods, either naturally or added. Natural food sources of vitamin D include fish oils, fatty fish (mackerel, salmon, sardines, tuna and herring) and egg yolks.

Many varieties of fish provide excellent sources of the vitamin. Small servings of herring, salmon, mackerel, tuna, and sardines all provide nearly a complete daily dose. One tablespoon of cod liver oil, though distasteful to some, provides 1360 international units (IU) of vitamin D, more than three times the recommended daily allowance suggested by the United States Food and Drug Administration.

For vegetarians or vegans, mushrooms can provide one of the only non-animal derived sources of the vitamin. By briefly exposing mushrooms to ultra-violet light after harvest, they can provide you with the recommended daily allowance in extremely small servings. This gives those who do not eat fish or drink milk an excellent alternative to receiving the necessary benefits of the vitamin.
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Vitamin D deficiency has been linked to bone and breast cancers, osteoporosis, and even an increased risk of heart attacks in men. Using a combination of the naturally available sunlight and foods that contain the vitamin, it is essential to good health to receive an adequate supply. If the foods above are not to your taste, remember that cooking with fortified milk can also give you the necessary vitamin supply, so even pudding, custard, and whipped cream can help you on your way to a more nutritious diet.