Recommended Diet of Vitamin D
Age Male Female Pregnancy
0-12 months 10 mcg 10 mcg
1-13 yrs 15 mcg 15 mcg
14-18 yrs 15 mcg 15 mcg 15 mcg
19-50 yrs 15 mcg 15 mcg 15 mcg
51-70 yrs 15 mcg 15 mcg
above 70 20 mcg
The sun shine Vitamin and responsible for intestinal absorption of calcium and phosphate. Vitamin D keeps us from Rickets and responsible of bones health, body weakness especially in children. Our liver, skin, brain and bones store Vitamin D for future usage. The most important related compounds of vitamin D are vitamin D2 and vitamin D3.
Vitamin D deficiency Can Cause:
- Cancer
- Cardiovascular Diseases
- Congestive disorders
- Dark skin
- Decrease brain development and brain functions
- Depression and anxiety
- Diabetes
- Digestive track problems
- Kidney problems
- Low blood levels
- Muscles weakness
- Obesity
- Osteomalacia
- Psoriasis
- Respiratory infections
- Severe Asthma in kids
- Skin pigmentation
- Teeth and gum diseases
- Weak & damaged bones
Best Food Sources of Vitamin D
- Almonds
- Beef liver
- Broccoli
- Butter
- Cereals
- Cod liver oil
- Egg Yolk
- Kale
- Mushrooms
- Milk
- Orange Juice
- Oysters
- Pork
- Salmon, sole & tuna
- Soya beans
- Soya milk
- Sunlight (daily for 15-20 minutes)
- Walnuts
- Whole grains
- Yogurt
