By Brierley Wright, M.S., R.D. , March 31, 2011 - 12:36pm
I know I’m not getting enough vitamin D, which—as a dietitian and nutrition editor of EatingWell Magazine—I hate to admit.
Except for in my coffee, I don’t care much for milk (a food that’s fortified with D). I also spend most of my weekday hours indoors behind a computer, I slather any sun-exposed skin with sunscreen when I go outdoors and I live north of the midsection of the country—all of which means I’m not getting enough sunlight for my body to produce the quantity of D I need. (Ultraviolet, or UV, rays penetrate the skin’s uppermost layer, causing skin cells to produce a form of vitamin D, which is then processed—along with vitamin D from food—by the liver and kidneys and converted to the active form of the vitamin.)
I’m not alone: some studies suggest that as many as 7 out of 10 Americans don’t get enough of the “sunshine vitamin.” Interesting, considering the Institute of Medicine recently upped the daily recommended amount (for ages 1 to 70) to 600 International Units (IUs).
Having sufficient levels of D is important for everyone, me included. The vitamin practically deserves super-nutrient status:
Don’t Miss: What happens if you get too much or not enough vitamin D? Find out here. 
Are you getting enough of the nutrients your body needs? Learn which 4 you shouldn’t skimp on. 
Skipping Milk? 3 Other Ways to Keep Your Bones Strong. 
Although I really should be more diligent about taking a vitamin D supplement, the nutritionist in me would rather try to eat more D-rich foods instead. But because you don’t have many options with vitamin D, check out this chart to know how they stack up.
Must-Try Meals: Recipes to Get More Vitamin D 
Must-Eat Foods for Optimal Health in Your 20s, 30s, 40s and Beyond 
Related Links from EatingWell: