Sources of vitamin

Vitamin D

1.  Vitamin D is key to health. Available in few food sources (primarily fish), vitamin D plays an important role in bone health, as well as in immune, nerve and muscle function. In addition, it may play a role in protecting against cancer, heart disease, stroke, diabetes, autoimmune diseases, and depression.
2.  Vegetarian D sources. Vitamin D is available in dairy products (through fortification) and egg yolks.
   Mushrooms exposed to light also can provide good sources of vitamin D.
3. Vegan D intake. Vegans may be at greater risk for low vitamin D intake, but they can obtain vitamin D from regular exposure to sun and fortified foods.
4. The sunshine vitamin. Most people get some of their vitamin D intake through sun exposure, but this is dependent upon season, time of day, length of day, cloud cover, smog, skin color, and sunscreen use.

Foods that provide vitamin D include

• Fatty fish, like tuna, mackerel, and salmon.
• Foods fortified with vitamin D, like some dairy products, orange juice, soy milk, and cereals.
• Beef liver.
• Cheese.
• Egg yolks
• :
• The two main ways to get vitamin Dare by exposing your bare skin to sunlight and by taking vitamin D supplements. You can't get the right amount of vitamin D your body needs from food. The most natural way to get vitamin D is by exposing your bare skin to sunlight (ultraviolet B rays)
• Natural foods high in vitamin D include fish oils, fatty fish, mushrooms, beef liver, cheese, and egg yolks. Vitamin D is also naturally made by your body when you expose your skin to the sun and is called the sunshine vitamin.