Some mushrooms provide vitamin D2 in variable amounts. Small amounts of vitamin D are found in beef liver, cheese and egg yolks.
The flesh of fatty fish (such as salmon, tuna and mackerel) and fish liver oils are among the best sources. Very few foods in nature contain vitamin D. Notably, dietary sources and vitamin D-fortified foods make only a small contribution to body requirements.
The ideal exposure time is between 11:00 am and 2:00 pm. It is recommended to expose 18% of the body, that is arms without long sleeves and face without sunscreen. Light-skinned individuals require 20 minutes of exposure to direct sunlight three to four times a week in order to enable the skin to make adequate vitamin D whereas those with darker skin (more melanin pigment) require 30-to-40 minute exposure three to four times a week. How much sunlight is needed to make adequate Vitamin D? An Indian study confirmed that inhabitants of polluted areas are at a higher risk of deficiency. In addition, air pollution contributes by reducing the amount of solar UV-B rays that reach the earth’s surface, apart from deterring people from being outdoors. Besides, our darker skin contains more melanin pigment, which reduces the skin's ability to make vitamin D. In India, inadequate exposure to sunlight results from indoor lifestyle in urban areas and wearing head coverings. Hence, inadequate sunlight exposure or insufficient absorption of UV-B rays by the skin lead to deficiency.
The skin produces 90% of the body's vitamin D needs, under ultraviolet-B radiation from sunlight.
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