1. Sunshine
Your skin can produce vitamin D when exposed to the sun’s ultraviolet B (UVB) rays. Most people get at least some of their vitamin D this way. According to the National Institute of Health (NIH), exposing your face, arms, legs, or back to sunlight for 5–30 minutes twice a week — without sunscreen — is usually sufficient to generate optimal vitamin D levels However, depending on your geographical location or climate, it may not be practical to achieve this degree of direct sun exposure. For instance, smog or an overcast day may reduce the strength of UV rays by up to 60%. Summary Your skin produces vitamin D following direct exposure to the sun.
1. Mushrooms
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Mushrooms are the only plant-based sources of vitamin D found in nature. They have a compound which when exposed to sunlight converts into vitamin D2. The FDA has even approved UV-treated mushrooms as an additive to other foods to increase vitamin D intake.
Simply spread them out on a baking sheet and put them in the sun from 10 a.m. To 4 p.m.
Oily Fish
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People can also consume vitamin D, but it is not naturally present in many foods. High quantities of vitamin D are present in oily fish and certain types of mushrooms. It is present in egg yolks if the chickens laying them are free-range.
Mushrooms
These contain , which is 94 percent of a person’s RDA. Mushrooms with exposure to ultraviolet (UV) light can also contain large amounts of vitamin D. These may include: UV-exposed raw Portobello mushrooms: These contain 568 IU per 50 g , which is 95 percent of a person’s RDA. These contain , which is 95 percent of a person’s RDA.
Egg yolks Egg yolks can also be high in vitamin D, especially if the chickens are free-range . Fortified foods Manufacturers add vitamin D to many commercially available foods. According to the ODS , if a person does not have enough vitamin D in their diet, they are at risk of developing weak bones.
There is some research to suggest that vitamin D may contribute to other health benefits, such as: resistance to some cancers
cardiovascular diseases
diabetes
hypertension
multiple sclerosis However, according to the ODS, there is not yet enough evidence to know whether this is the case. Existing research has yielded mixed results. For children below the age of 1, it is 400 IU, and for adults over 70, it is 800 IU.
This assumes that a person has the minimum amount of direct sun exposure. The general assumption is that a person who spends some time outside a few times per week will produce sufficient vitamin D. However, according to the ODS , this can vary considerably depending on: season
time of day
the presence of cloud cover or smog
the color of a person’s skin
whether a person is wearing sunscreen Being in direct sunlight behind a window will not aid vitamin D production because glass cuts out the radiation that produces vitamin D.