Calcium and vitamin D are closely related because to absorb calcium, your body also needs vitamin D. Now there are a few foods that naturally contain small amounts of vitamin D such as egg yolks and canned salmon with bones as well as fortified foods, but the biggest provider of vitamin D remains sun exposure.
Our bodies can also make some vitamin D but most of it is required in additional amounts from our diet, the sun or supplements to keep up with adequate levels.
Yet, many of us are simply not getting enough of this important vitamin to allow our bodies to perform optimally all the functions that are supported by vitamin D. In fact, statistics suggest that an estimated one billion people worldwide suffer from vitamin D deficiencies.
However, being a fat soluble vitamin, extra amounts of vitamin D can be stored by the body. So adding it with supplements and fortified foods is one option, especially for people who live in colder areas and do not get a lot of sun exposure.
Foods such as milk, soy or rice beverages can have vitamin D added to them or fortified cereals can be included in meals. Once again make it a point to read labels, and choose healthy types which are not filled with chemicals and sugars.
Mushrooms are another possible option to look into when trying to meet your vitamin D supplies. Typically mushrooms grow in the dark so are not exposed to sunlight. However, like humans, mushrooms have the capacity to produce vitamin D when exposed to ultraviolet light. Therefore, to start vitamin D production in mushrooms, certain brands are grown in UV light. These mushrooms can be used in your diet to supplement vitamin D supply.