Both vitamin D and calcium are essential nutrients for bone health, but many times vitamin D is overlooked and people put emphasis on calcium rich foods and don’t worry about vitamin D intake.  Vitamin D is a fat-soluble vitamin, which plays a major role in calcium absorption and bone health.  Research also suggests that vitamin D may help maintain a healthy immune system.
 
Vitamin D can be found in food but it can also be made in your body after exposure to ultraviolet rays from the sun.  Sunshine is a significant source of vitamin D because UV rays from sunlight trigger vitamin D synthesis in the skin.  Usually 10-15 minutes exposure of hands, arms and face two to three times a week is enough to satisfy the body’s vitamin D requirement.  The use of sunscreen markedly diminishes the manufacture of vitamin D in the skin, as do window glass, clothing and air pollution.  Current research is finding a greater number of people who are deficient in vitamin D.  Is this because we are not drinking enough milk, not spending enough time outside, or coated with sunscreen to protect our skin from the sun’s damaging rays?

The major food sources of vitamin D are vitamin D fortified dairy products, egg yolks, saltwater fish and liver.  One cup of vitamin D fortified milk supplies about one-fourth of the estimated daily need for this vitamin for adults.  Other products made with milk such as cheese, yogurt and ice cream are generally not fortified with vitamin D.  Experts recommended a daily intake of between 400-800 international units (IU).  Do not take more than 800 IU per day unless your doctor prescribes it.

 Selected Food Sources of Vitamin D