Vitamin D is a fat-soluble vitamin that is only found naturally in a few foods, like the flesh of fatty fish, such as catfish, tuna, salmon and mackerel. Small amounts are also found in beef liver, cheese and egg yolks. Most of the Vitamin D we consume comes from products that have been Vitamin D "fortified", like milk, breakfast cereals, yogurt and margarine. Although Vitamin D fortification in milk is not required in the United States, as it is in Canada, most milk is voluntarily fortified with 100 IU per cup, a process which began in the 1930s to combat rickets, a major health risk for children at the time.
Vitamin D can also be gained through sun exposure. When the UV rays from the sun hit the skin, vitamin D is synthesized.
Vitamin D is necessary for proper bone growth. Without it, your bones would become brittle, thin and misshapen. Sufficient intake of vitamin D prevents rickets in children and osteoporosis in adults.
Recommended Daily Intake -
Age 1-70 = 600 IU/day
70+ = 800 IU/day
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