If you want to get sufficient doses of vitamin D, you have two options: you can either expose your skin to sunlight whenever you get the chance or you can get this vitamin from foods that are high in vitamin D. If you can’t get enough sunlight(for any reason), you should consider other ways to get your daily dose of vitamin D.
Here are some foods you should include in your diet since they are very high in vitamin D: Catfish, fish oil, Cod liver oil, Mollusks, Salmon, Sardines in oil, Mackerel; Soy-milk, formula milk for babies enriched with vitamin D; margarine, butters and eggs. Shrimp can also be useful when it comes to vitamin D intake. These foods are very rich in vitamin D in their raw forms. After they are processed, certain amount of vitamin D will go away due to food processing, but there will still be considerable amounts left to be used.
There are certain sorts of milk which have vitamin D added and these are great sources of this vitamin (including formula milk which is sometimes the only source of vitamin D for the baby since the baby is too small to consume fish). Also, there are people allergic to some sea foods, so they have to find an adequate substitution for these foods and get their vitamin D dose from other sources.
If you still do not get sufficient doses of vitamin D (for any reason), speak to your doctor about it and ask him to help you find an appropriate solution for this, since this vitamin is very important for normal functioning of your body and its development. This is why it is extremely important for children to get needed amounts of vitamin D, since it is closely related to their normal growth and development.