Vitamin D Guide |
Written by Adrian Wozniak | |
Tuesday, 29 September 2009 | |
Common names * Vitamin D, Calciferol, Cholecalciferol Recommended Intake * Males and females 19-50 yrs: 5 ug/day (200 IU/day) * Males and females 51-70 yrs: 10 ug/day (400 IU/day) * Males and females > 70 yrs: 15 ug/day (600 IU/day) Note: these intakes assume no vitamin D is being synthesized in the body from sunlight What's Vitamin D for? * Maintains levels of calcium and phosphorous in the body, thus assisting in bone and teeth formation * Prevents bone deformation diseases, such as rickets in children and osteomalacia in adults * Assists in immune function, cell growth, and fetal development * Lately, it has been shown to lower cancer risk Best Food sources * Synthesized in the skin upon exposure to the UV rays in sunlight * Fatty fish sources, such as cod liver oil, salmon, tuna, sardines, and mackerel * Milk and some breakfast cereals are fortified with vitamin D * Egg yolk, beef liver, swiss cheese |