It is essential for baby's development but how do you know if you are getting enough and where can you get it? Read on...

The decision to take a vitamin D supplement will first depend on how much exposure you have to the sun, since it is the sun’s ultraviolet rays that activate this vitamin through your skin. Not only is vitamin D important in preventing osteoporosis, it is believed to play a role in preventing certain chronic conditions such as cardiovascular disease and some cancers. Vitamin D is particularly important during pregnant allowing the baby to be born with a healthy reserve of this nutrient since breast milk contains very little.

A pregnant woman needs at least 600 IU of vitamin D per day. Fish and enriched products (such as milk) are among the best sources for this nutrient. Prenatal vitamins contain, on average 200 to 400 IU of vitamin D, which is often combined with calcium. To be sure that you are reaching your daily requirements, add foods which are rich in vitamin D or consult a dietician, nutritionist, physician or pharmacist to determine if your prenatal vitamin is sufficient or if you need a combination supplement or only a vitamin D supplement.  Here are a few food suggestions rich in Vitamin D: Salmon, Egg Yoke Cooked, Homogenized Milk, Enriched Goats Milk, Soy or Rice Beverage enriched with Vit D, Plain Yogurt enriched with Vit D, Mushrooms Cooked or Orange Juice enriched with Vit D. There are many more but that was just for a quick list.

If you are an expecting mum, are you getting enough Vitamin D in your diet this winter?