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
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