Intro
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<p>The disease-fighting properties of vitamin D are becoming increasingly clear, but it's not easy to get enough of this crucial nutrient. In an effort to prevent skin cancer, many forego the vitamin D-producing benefits of natural sunlight. And diets high in processed foods don't offer much D power, either.</p>
<p>These factors seem to be contributing to Americans' vitamin D deficiency. About 40 percent of men, 50 percent of women and 70 percent of children <a alt="((CONLINK|292|have%20low%20levels))" href="http://www.myhealthnewsdaily.com/292-vitamin-d-deficient-children-101005.html">have low levels</a> , according to data collected in the National Health and Nutrition Examination Survey conducted by the Centers for Disease Control and Prevention.</p>
<p>U.S. Food and Drug Administration guidelines recommend that adults consume 400 IUs of vitamin D daily and children under 18 consume 200 IUs.</p>
<p>Much is at stake. While it's long been known that vitamin D encourages healthy bone growth by increasing calcium absorption, a spate of recent research indicates that it can accomplish far more.</p>
<p>Insufficient vitamin D, in fact, is associated with a higher incidence of chronic and life-threatening conditions such as various cancers, heart disease, diabetes, multiple sclerosis and cognitive decline. Healthy amounts can impede inflammation, a component of many illnesses, according to the National Institutes of Health (NIH).</p>
<p>Here are nine good sources of vitamin D.</p>
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<strong>Sunlight</strong>
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<p>: A whopping 80 percent or more of the vitamin D we need could <a alt="((CONLINK|195|come%20from%20the%20sun))" href="http://www.myhealthnewsdaily.com/195-vitamin-d-may-decrease-cancer-risk-100921.html">come from the sun</a> — if we let it. Sunscreen blocks about 97 percent of our body's vitamin D production, according to Dr. Mark Hyman, founder and medical director of the UltraWellness Center in Lenox, Mass. But we needn't endanger ourselves to take advantage of the sun's benefits: Fair-skinned people need less than 30 minutes of casual exposure on bright days to meet their daily requirement, while darker-skinned individuals need about two hours, Hyman said.</p>
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<strong>Cod liver oil</strong>
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<p>: This <a alt="((CONLINK|101|fish%20oil))" href="http://www.myhealthnewsdaily.com/101-findings-why-fish-oil-is-good-for-you.html">fish oil</a> has a reputation for bad taste, but flavored varieties available today may make it more palatable. According to the Linus Pauling Institute at Oregon State University, which conducts nutrition research, a tablespoon has 340 percent of the daily value of Vitamin D and is also rich in omega-3 fatty acids, a fat essential to good health. Other types of fish oil are also high in omega-3s, but only cod liver oil contains vitamin D.</p>
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<strong>Salmon</strong>
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<p>: A popular, sometimes pricey seafood, salmon is also high in omega-3s and is available frozen, fresh or canned. Wild salmon, however, contains the highest level of vitamin D found in any food naturally — four times the amount present in farmed varieties, according to the Alliance for Natural Health USA, an education and advocacy group.</p>
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<strong>Tuna</strong>
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<p>: Another oily fish, tuna is a popular lunch ingredient as well as a solid source of Vitamin D, according to the U.S. Department of Agriculture's National Nutrient Database. High in protein and omega-3s, a 3-ounce (85-gram) serving of tuna contains about 200 IUs of vitamin D.</p>
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<strong>Milk</strong>
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<p>: Cow's <a alt="((CONLINK|84|milk))" href="http://www.myhealthnewsdaily.com/84-cows-milk-may-reduce-baby-milk-intolerance-100901.html">milk</a> , whether skim or whole, naturally contains vitamin D, and it's also often fortified with the nutrient, according to the Linus Pauling Institute. One cup contains about 100 IUs.</p>
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<strong>Fortified cereals</strong>
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<p>: Combined with vitamin D-rich milk, fortified cereals are "the predominant vehicle for vitamin D in the United States," according to a 2004 study in the American Journal of Clinical Nutrition. Most ready-to-eat <a alt="((CONLINK|374|cereals))" href="http://www.myhealthnewsdaily.com/374-eating-whole-grains-reduces-belly-fat-101020.html">cereals</a> in the U.S. are fortified, according to the study, typically containing 40 IUs to 140 IUs per serving. For example, Kix brand cereal contains 32 IUs per serving; Raisin Bran, 168 IUs, and Quaker Instant Oatmeal for Women, 154 IUs, according to the Center for Young Women's Health at Children's Hospital in Boston.</p>
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<strong>Eggs</strong>
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<p>: With about 21 IUs of vitamin D in each yolk and pure protein in the whites, <a alt="((CONLINK|338|eggs))" href="http://www.myhealthnewsdaily.com/338-flu-vaccine-egg-allergy-101013.html">eggs</a> are a formidable nutrition source, according to the Linus Pauling Institute.</p>
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<strong>Mushrooms</strong>
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<p>: According to research published in April in the Journal of the Federation of American Societies for Experimental Biology, white button mushrooms exposed to ultraviolet B light for a few hours increase their vitamin D content by 400 percent. Combined with being low in fat and calories, this makes mushrooms hard to beat as a healthy food when eaten alone, on pizza and burgers, or in salads and omelettes. Leaving store-bought mushrooms in the sun will increase their D content (with more generated the longer they soak it in), but it will also cause the mushrooms to dry out and turn brown after about a day.</p>
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<strong>Shrimp</strong>
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<p>: Another good source of omega-3s, shrimp are high in protein and low in fat and calories, balancing their slightly elevated cholesterol content. A 3-ounce (85-gram) serving of shrimp contains about 129 IUs of vitamin D, according to the U.S. Department of Agriculture's National Nutrient Database.</p>
