Vitamin D is often referred to as the “sunshine” vitamin because our bodies can make it when our skin is exposed to the sun. About 10-15 minutes of sun exposure per day on our face, hands and arms—without sunscreen—is enough to meet our needs. And because it is a fat-soluble vitamin, it is stored in our fat cells for the days and weeks that we do not get enough sun exposure. Still, people who live in areas without much sunlight, those who are not outside often and those with dark skin need to consume vitamin D from their diets. During the long winter months we also need to ensure adequate dietary intake. Good sources of vitamin D include fortified milk, yogurt and fatty fish such as salmon, tuna and sardines. Other foods such as orange juice, margarine and breakfast cereals may be fortified with vitamin D as well. The chart below lists good food sources of vitamin D.
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