Most of us know that the exposure to the sun is important as it provides the body with vitamin D through the ultraviolet rays. However, such source can not be considered as a main source for vitamin D as the person may need to stay for long in the sun to obtain the required intake. So, it is not a suitable source for such an essential vitamin.
Vitamin D can be obtained from the foods instead. With a balanced diet, rich in certain foods, the individual can obtain a moderate level of the vitamin.
The appropriate daily supply of vitamin D should not exceed 600 IU, in order not to lead to health problems on the long run or cause a toxic effect, as in case of 10,000 IU intake.
The inadequate intake of vitamin D weakens the immune system, cause bone and muscle problems, and increase cancer risks.
To reach a moderate daily intake of vitamin D means to stay for a suitable period in the sun and eat balanced foods that contain vitamin D.
Foods that contain vitamin D are: