Vitamin D: How to safely get this essential nutrient

Vitamin D: How to safely get this essential nutrient - Health - ABC News

Where can we get it?

A number of foods contain vitamin D — among them fish, eggs, mushrooms that have been exposed to UV, and margarine (it's mandatory in Australia to add vitamin D to margarine).

But these foods aren't nearly enough to give us adequate vitamin D, according to the experts.

"In Australia, it's actually very hard to get more than about 5 or 10 per cent from most food, because we don't have fortification — added vitamin D — to many things, unlike the Americans," said Professor Rebecca Mason, a vitamin D expert from the University of Sydney's Bosch Institute.

Our main source of vitamin D is from the sun. The interaction of Ultraviolet B (UVB) rays from the sun with a steroid in our skin produces vitamin D.

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