Vitamin D

Because we manufacture this fat-soluble vitamin only when
our skin is exposed to ultraviolet rays of the sun, it's often
called the sunshine vitamin. This mighty multitasker is essential
for calcium metabolism, helping to build the strong, dense bones
necessary for preventing osteoporosis. Research has linked
vitamin D deficiencies to breast, colon, and prostate cancers,
as well as Type 1 diabetes, multiple sclerosis, rheumatoid
arthritis, heart disease, and high blood pressure.
Food Sources
Pink Salmon, canned     3oz.     530 IU vit D
Sardines, canned     3oz.     231 IU vit D
Mackerel, canned     3oz.     213 IU vit D
Orange juice, fortified with vit D     8oz.     100 IU vit D
Soymilk, fortified with vit D     8oz.     100 IU vit D
Cow's milk, fortified with vit D     8oz.     98 IU vit D
Egg yolk     1 large     21 IU vit D
Adequate Intake
Infants     Newborn to 1 year     400 IU/day
Children and adolescents     1-18 years     600 IU/day
Adults     19-70 years old     600 IU/day
Adults     71 years and above     800 IU/day
Pregnancy & breastfeeding     All ages     600 IU/day
*Many experts recommend  higher levels at all ages
-Natural Choices Magazine, December 2012