Getting adequate exposure to sunlight is one
of the most important sources of vitamin D. Vitamin D synthesis
is triggered in the skin when it is exposed to sunlight or ultraviolet
(UV) rays. It is virtually impossible to get sufficient quantities
of vitamin D from diet alone. Exposure to sunlight is the only way
to ensure that you are producing enough vitamin D
Two factors that need to be considered are:
1) the farther away you live from the equator, the more sun exposure
you need to generate adquate vitamin D; 2) people who have darker
skin need much more sun exposure than people with light skin to
generate an equal amount of vitamin D.
To help supplement the vitamin D produced by
your skin, you can include the following foods that contain vitamin
D in your diet:
Dairy sources: Milk and other dairy products
which are fortified with Vitamin D, including cheese.
Fish sources: Fatty fish such as salmon, sardines,
and mackerel, and fish oils, including cod liver oil and other fish
Fortified food: Many breads and ready-to-eat
breakfast cereals are fortified with Vitamin D.
Eggs: Eggs also contain some vitamin D.