The United States recommended daily allowance of Vitamin D is 200 IU per day and 400 IU per day for older people and those who don't get much sun exposure. Serious Vitamin D deficiency causes rickets and tooth decay. Vitamin D also helps in the prevention of osteoporosis, cancer and diabetes. It's difficult to get Vitamin D from diet alone, since few foods contain Vitamin D naturally.
Instructions
1. Take 1 tablespoon of cod liver oil each day. Cod liver oil contains more than the U.S. recommended allowance of Vitamin D.
2. Eat one serving per day of fish, like salmon, mackerel, tuna and sardines.
3. Purchase foods fortified with Vitamin D. These include milk, margarine and cereals.
4. Take in small amounts of Vitamin D from eggs, liver and Swiss cheese.
5. Get some sun. Most individuals get enough Vitamin D from sunlight exposure. Cloud cover, smog and high melanin content in the skin are some factors that prevent people from getting Vitamin D from the sun alone. Some reports say that exposure to direct sunlight for 5 to 30 minutes twice a week produces adequate Vitamin D.
6. Take supplements, like cod liver oil pills or multi-vitamins that contain Vitamin D.
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