Vitamin D
Function: Calcification of bones and teeth and needed to maintain normal levels of calcium and phosphorus in the blood.
Deficiency: Rickets in children (bone deformities); osteomalacia in adults (softening of bones, fractures).
Toxicity: Nausea, diarrhea, weight loss, kidney damage.
Recommended Daily intake of Vitamin D for men and women is:
AGE 19-50 = 200 IU
AGE 50-69 = 600 IU
AGE 70+ = 600 IU
FOOD SOURCES |
AMOUNT |
# OF IU |
DAIRY PRODUCTS |
||
| Milk, fortified | 1 cup | 100 |
| Swiss cheese | 3 ½ ounces | 100 |
| Edam cheese | 3 ½ ounces | 84 |
| Milk, unfortified | 1 cup | 40 |
| Milk, goats | 1 cup | 5 |
PROTEIN FOODS |
AMOUNT |
# OF IU |
| Sardines, canned | 3 ounces | 1150-1570 |
| Mackerel, fresh/raw | 3 ounces | 1100 |
| Herring, raw | 3 ½ ounces | 900 |
| Salmon, canned | 3 ounces | 220-440 |
| Cold liver oil | 1 teaspoon | 360 |
| Herring, canned | 3 ounces | 330 |
CEREALS |
AMOUNT |
# OF IU |
| Most | 2/3 cup | 200 |
| Product 19 | ¾ cup | 200 |
| Bran Flakes | ¾ cup | 100 |
| Honey Bran | 7/8 cup | 100 |
| Raisin Bran | ¾ cup | 100 |
