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Vitamin D - Rich Sources of Vitamin D

Sunlight is the most important source of this vitamin. Vitamin D is produced from a substance present beneath the skin when sunlight falls upon the surface of the body. Vitamin D is not present in any significant degree in foods.

People who have regular sunlight exposure do not require vitamin D supplements. However, adequate exposure is difficult to define. Several factors determine how much sunlight we require to adequately synthesize vitamin D: where we live, the season of the year, our skin type, and sunscreen usage.

Most adults need about 10-15 minutes of sun on their skin, 2 to 3 times a week. The American Dietetics Association (ADA) states that "Sun exposure to hands, arms, and face for 5 to 15 minutes per day is believed to be adequate to provide sufficient amounts of vitamin D." However, more sun exposure may be needed during the winter months, especially in northern latitudes and places with a lot of smog. Studies indicate that people with dark skin need as much as six times more sunlight than those with light skin to reach the same blood level of vitamin D. Also remember: sunscreens block vitamin D production.

Rich Sources of Vitamin D - values per 100g edible portions
Fish & Poultry	mcg	Fats & Edible Oils	mcg
Cod-liver oil	175	Ghee (Clarified Butter)	2.5
Shark-liver oil	50	Butter	1.0
Halibut-liver oil	5-100
Eggs	1.5

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