Vitamin D Recommended Daily Allowance (RDA), Rich Food Sources

Natural Food Sources Containing Vitamin D:

The sun, certain species of fish including mackerel, kipper, tuna, sardines, salmon. May be found in free range eggs. One of the best sources for Vitamin D is the sun. Many products are fortified with Vitamin D - milk products in particular.

Vitamin D Nutrition Benefits for the Body:

General - Contributes to healthy bones and teeth; may assist in the treatment of cancer (breast, lung, colon), heart disease and may even combat the flu.

Therapeutic Uses for Vitamin D: Combatant for stressed bones and teeth. Immunity booster.

Vitamin D Deficiency Symptoms:

Tooth decay, weak and brittle bones, muscular pain, spasms and weakness.

Rich Food Sources, Vitamin D

Food Selection, Preparation Mode	Serving Size	Vitamin D Content Based on IU
Fish, salmon, sockeye, cooked, dry heat	1/2 fillet	815
Fish, swordfish, cooked, dry heat	1 piece	706
Fish, trout, rainbow, farmed, cooked, dry heat	3 oz	645
Fish, salmon, Chinook, smoked	3 oz	583
Fish, swordfish, cooked, dry heat	3 oz	566
Fish, salmon, pink, canned, total can contents	3 oz	465
Fish, salmon, sockeye, cooked, dry heat	3 oz	447
Fish, halibut, Atlantic and Pacific, cooked, dry heat	1/2 fillet	367
Fish, rockfish, Pacific, mixed species, cooked, dry heat	1 fillet	273
Fish, tuna, light, canned in oil, drained solids	3 oz	229
Milk, canned, evaporated, nonfat, with added vitamin A and D	1 cup	202
Fish, halibut, Atlantic and Pacific, cooked, dry heat	3 oz	196
Fish, tuna, light, canned in water, drained solids	3 oz	154
Milk shakes, thick vanilla	11 fl oz	150
Eggnog	1 cup	124
Milk, whole, 3.25% milkfat, with added vitamin D	1 cup	124
Milk shakes, thick chocolate	10.6 fl oz	123
Milk, lowfat, fluid, 1% milkfat, with added vitamin A and vitamin D	1 cup	117
Milk, nonfat, fluid, with added vitamin A and vitamin D	1 cup	115
Cereals ready-to-eat, GENERAL MILLS, TOTAL Raisin Bran	1 cup	104
Milk, dry, nonfat, instant, with added vitamin A and vitamin D	1/3 cup	101

Vitamin D Offenders:

- Light: When the milk manufacturers switched from waxed cartons of milk to see through jugs, it was a move in the wrong direction. Exposed to light, Vitamin D is rapidly lost.

- When exposed to air, Vitamin D is rapidly lost.

- Acids also decrease the potency of Vitamin D.

Vitamin D Daily Recommended Amount μg/d (daily micrograms):

Males & Females:

Birth to 50 years old - 5 micrograms

51 to 70 years old - 10 micrograms

Over 70 years old - 15 micrograms

Pregnancy & Lactation:

All ages - 5 micrograms

Health Warnings & Tips for Vitamin D:

- Vitamin D aids in the absorption of Vitamin A, Phosphorus & Calcium

- New recommendations for sun block discourages vigorous application. The individual not only blocks out harmful rays, but they block the absorption of Vitamin D. While one form of cancer (skin cancer) may be covered, there are thirty or more cancers that they body will be at risk for if they are a heavy sun block user.

Rule of Thumb: Use your good sense. Apply sunblock when necessary and meet with your doctor so that you both can decide 'when necessary' is for YOU.

Vitamins & Minerals That Impact Weight Loss, Weight Maintenance & Overall Health

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