Best Recommended Diet for Vitimin D

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

1. Almonds  
2. Beef liver
3. Broccoli
4. Butter
5. Cereals
6. Cod liver oil
7. Egg Yolk
8. Kale
9. Mushrooms
10. Milk
11. Orange Juice
12. Oysters
13. Pork
14. Salmon, sole & tuna 
15. Soya beans
16. Soya milk
17. Sunlight (daily for 15-20 minutes)
18. Walnuts
19. Whole grains
20. Yogurt