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Vitamin D Benefits

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Vitamin D Benefits


Did you know Vitamin D is actually a hormone made by your body as you are exposed to sunlight?

Vitamin D plays an important role in maintaining bone strength and keeping your body healthy.  If you eat a varied diet and get enough sun every day, then you are probably getting enough Vitamin D and do not need a supplement. Vitamin D rich foods should be included in your daily diet.


– Maintains Your Calcium Balance

– Aids Your Cell Differentiation

– Boosts Your Immunity

– Has a Role in Insulin Secretion

– Blood Pressure Regulation

– Helps Prevent Diseases


Vitamin D Daily Requirements

The amount of vitamin D you need each day depends on your age. Average daily recommended amounts from the Food and Nutrition Board (a national group of experts) for different ages are listed below in International Units (IU):

Life Stage Recommended Amount

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


Vitamin D Sources


A human requires ten to fifteen minutes of sun exposure at least twice a week on the face, arms, or back without sunscreen with a greater than 3 UV index for adequate amounts of vitamin D3.


Salmon is by far one of the most Vitamin D rich foods that you can consume. Wild salmon has much more than farmed salmon, but unfortunately will cost you more money. Half a fillet has more than 1,400 iu of Vitamin D (more than twice the amount you need in a day).


One serving of tuna has more than one third of a daily dose. Light tuna in oil has the most Vitamin D compared to tuna in water that has one fourth of a daily dose. White tuna only has one tenth of a daily dose.


Flatfish like flounder has about one fourth a day’s worth of Vitamin D.


Fortified milk has about one fifth a day’s worth of Vitamin D.


Cereal provides a better balanced meal than a Vitamin D supplement. Raisin Bran has about one sixth of a daily dose but Corn Flakes has only about one seventeenth. So make sure you read the label on the box before purchasing.


Three ounces of pork can provide as much as 88 iu of Vitamin D, which is one seventh of a daily dose. The most is found within ribs, but amount of Vitamin D varies by cut. A slice of ham will barely give you any Vitamin D.


Two large eggs have about one tenth of a daily dose of Vitamin D.


Shiitake mushrooms have 45 iu which is one thirteenth of a daily serving of Vitamin D, white mushrooms have 5 iu.


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