VITAMIN D
Vitamin D helps in the absorption of calcium and phosphorus in the body and thus the construction and growth of bone. Vitamin D is also responsible for many of the reactions in the
body’s cells. Vitamin D deficiency is linked to rickets in children and osteomalacia in adults. There are also some studies that indicate that vitamin D deficiency may increase the risk
of heart disease, some types of cancer, impaired immune system and the possibility of infection. It is worth noting that lack of vitamin D in the human body is a health problem in many
parts of the world, but the optimal concentration of vitamin D is still controversial.
SOURCES OF VITAMIN D:
The body makes vitamin D when skin is exposed to the ultraviolet light (UVB rays) from the sun. It has been suggested by some vitamin D researchers, that approximately 5–30
minutes of sun exposure between 10 AM and 3 PM at least twice a week to the face, arms, legs, or back without sunscreen usually lead to sufficient vitamin D synthesis.
However, during the Summer months in the Emirate of Abu Dhabi it is too hot to be exposed to the sun in order to make enough vitamin D. In addition, it is the important to protect our skin
by using sunscreen and getting vitamin D from foods and/or supplements.
FOOD SOURCES:
Very few foods naturally have vitamin D. Fortified foods provide most of the vitamin D diets.
• Fatty fish such as salmon, tuna, and mackerel are among the best sources.
• Beef liver, cheese, and egg yolks provide small amounts.
• Mushrooms provide some vitamin D. In some mushrooms that are newly available in stores, the vitamin D content is being boosted by exposing these mushrooms to
ultraviolet light.
• Milk supply made in UAE is fortified with 300-400 IU of vitamin D per quart.
• Yogurt supply made in UAE is fortified with 400 IU of vitamin D per kilogram.
• Vitamin D is added to many imported breakfast cereals and to some brands of imported orange juice, yogurt, and soy beverages; so it is important to check the
labels.
LIFE STAGE |
RECOMMENDED DAILY INTAKE OF VITAMIN D |
Birth to 12 months |
400 IU |
Children 1–13 years |
600 IU |
Teens 14–18 years |
600 IU |
Adults 19–70 years |
600 IU |
Adults 71 years and older |
800 IU |
Pregnant and breastfeeding women |
600 IU |
NATURAL SOURCES OF VITAMIN D |
IU |
PER SERVING |
Eel |
792 |
85 grams |
Trout |
645 |
85 grams |
Salmon (smoked chinook) |
583 |
85 grams |
Swordfish |
566 |
85 grams |
Salmon (pink, canned) |
465 |
85 grams |
Salmon, sockeye |
447 |
85 grams |
Catfish (wild) |
425 |
85 grams |
Mackerel (Atlantic) |
388 |
85 grams |
Salmon (wild) |
307 |
85 grams |
Tuna (light, canned in oil) |
229 |
85 grams |
Sardines (Atlantic, canned in oil) |
164 |
85 grams |
Rockfish |
156 |
85 grams |
Tuna (light, canned in water) |
154 |
85 grams |
Halibut |
196 |
85 grams |
Flounder or sole |
118 |
85 grams |
Herring (pickled) |
96 |
85 grams |
Tuna (white, canned in water) |
68 |
85 grams |
Tuna, yellowfin |
70 |
85 grams |
Shitake mushrooms |
41 |
1 cup |
Egg |
41 |
1 large egg (including yolk) |