Vitamin D

What exactly is vitamin D anyway?

Vitamin D is a fat-soluble vitamin that helps the body absorb calcium, which is important for normal bone formation.

Where does it come from?

Very few foods naturally contain vitamin D so as a result, many foods are fortified with vitamin D (which means vitamin D has been added). But the good news is that our bodies can make vitamin D when our skin is directly exposed to sunlight! About 80 to 90 percent of our vitamin D comes from sun exposure, and that's why it's often called the "sunshine" vitamin.

How do I get vitamin D?

Ten to 15 minutes of sunshine three times weekly is enough to produce the body's requirement of vitamin D. The sun needs to shine on the skin of your face, arms, back, or legs (without sunscreen). Because exposure to sunlight is a risk for skin cancer, you should use sunscreen after a few minutes in the sun.

For those who do not live in sunny places and may not make enough vitamin D, here are some good food sources:

- Fatty fish (such as tuna, salmon, and mackerel)

- Beef liver, cheese, and egg yolks

- Mushrooms

- Supplements

*Most milk in the United States is fortified with 400 IU vitamin D per quart

*Vitamin D is added to many breakfast cereals and to some brands of soy beverages, orange juice, yogurt, and margarine. Check the nutrition fact panel on the food label.

How do you make sure you get enough vitamin D? Share your tips here!