Vitamin D is a fat-soluble vitamin which your body uses to regulate calcium absorption. It also helps the body maintain proper amounts of calcium and phosphorus in the blood stream. The recommended daily allowance for adults up to 50 years old is 200 International Units; those aged 51 to 70 should get 400 IU; those over 70 should get 600. Consult your doctor before making drastic changes in your diet or beginning any supplementation regimen.
Vitamin D Information
The ultraviolet rays in sunshine cause your body to begin synthesizing vitamin D when they touch your skin. The University of Maryland Medical Center suggests you allow your skin to be bathed in sunshine for 10 to 15 minutes three days a week to allow this process to work.
If you do not get adequate amounts of vitamin D, your bones can become brittle and thin; maintaining healthy levels can prevent rickets in children and will help prevent osteoporosis in adults when combined with calcium. Because vitamin D is fat-soluble, your body will store it in your liver. Extremely large doses can lead to poisoning, so consult your doctor about the proper intake, or if you are concerned that you have ingested too much vitamin D.
Fish and Fish Oil
Natural sources of vitamin D are rare, according to the National Institutes of Health's Office of Dietary Supplements, but you can get high amounts from certain fish. Three ounces of cooked salmon contains 794 IU of vitamin D --- 199 percent the RDA for young adults. A 3-ounce serving of mackerel contains 97 percent of the RDA at 388 IU. Eating 3 ounces of water-packed tuna yields 39 percent of RDA, with 154 IU of vitamin D. Fish oil, such as cod liver oil, is also an excellent source. One tablespoon of this oil can provide you with 1,360 IU --- or 340 percent of the RDA.
Other Sources
You can find smaller doses of vitamin D in beef liver, which has 46 IU per 3.5-ounce serving. Eating two sardines canned in oil will also provide at least 46 IU; egg yolks pack about 6 IU each. Many foods have been fortified with vitamin D, particularly dairy products. One glass of milk can provide roughly 30 percent of your RDA; orange juice, cereals, yogurt and some margarines are typically also fortified. Some mushrooms that have been grown in or exposed to ultraviolet light contain fair amounts of vitamin D, but they are not commonly found in grocery stores.
Member Comments