Vitamin D

Written by Sky Taylor, Diet Bites


Recommended Daily Allowance (RDA) for Vitamin D

Infants, children and adults up to 50 years of age - 5 micrograms (200 IU)
Pregnant and lactating women of all ages, 5 micrograms (200 IU)
Adults 51 to 70 years old, 10 micrograms (400 IU)
Adults above 70 years old, 15 micrograms (600 IU)

Therapeutic Benefits of Vitamin D

May prevent or assist in the treatment of the following: breast cancer, colon cancer, ovarian cancer, depression, epilepsy, hypertension, IBS, kidney disease, liver disease, multiple sclerosis, osteoporosis, periodontal disease, preclampsia, psoriasis, tinnitus, ulcerative colitis.

Deficiency Signs & Symptoms of Vitamin D

Bone pain, bone abnormalities, rickets, and in lactating females deficient in Vitamin D, the baby may not receive adequate Vitamin D.

Toxicity Signs & Symptoms

Loss of appetite, nausea, vomiting, high blood pressure, kidney ailments, and fatigue.

Best Food Sources

Cod liver oil, milk, eggs.

Foods fortified with Vitamin D are the best sources and sunlight is the best natural source.

Food Source

Serving Size

IU Content

Cod Liver Oil

1 teaspoon

450

Milk, Whole

1 cup, fortified

25% RDA

Egg Yolk

1 yolk

18

Swiss Cheese

1 ounce or 1 slice

12

Functions in the Body

Assists in maintaining necessary calcium levels, proper phosphorus levels in the blood, a healthy immune system, healthy cells, and helps prevent inflammation.

Foods & Drinks Containing Vitamin D2 + D3

Food - Based on 1 cup unless stated.

μg

Food - Based on 1 cup unless stated.

μg

Milk, whole, 3.25% milkfat, with added vitamin D

3.2

Egg, whole, raw, fresh, 1 extra large

1.2

Eggnog

3.0

General Mills Rice Chex

1.1

Milk shakes, thick chocolate - small

3.0

General Mills Lucky Charms

1.1

Sauce, homemade, white, medium

3.0

General Mills Cocoa Puffs

1.1

Milk, chocolate, reduced fat, added vitamins A, D

3.0

General Mills Wheaties

1.1

Flatfish (flounder and sole, cooked, dry heat, 3 oz

3.0

Pollock, walleye, cooked, dry heat, 3 oz

1.1

Milk, nonfat, fluid, with added vitamin A and vitamin D

2.9

Pork, loin, country-style ribs, braised, 3 oz

1.1

Milk, lowfat, fluid, 1% milkfat, added vitamin A and D

2.9

Egg, whole, cooked, hard-boiled, large

1.1

GENERAL MILLS, TOTAL Raisin Bran

2.6

Egg, whole, cooked, scrambled, large

1.1

Milk, dry, nonfat, instant, added vitamin A and D - 1/3 cup

2.5

Kellogg's Apple Jacks

1.1

GENERAL MILLS, Whole Grain TOTAL - 3/4 cup

2.5

General Mills Cheerios

1.1

Cheese sauce, prepared from recipe

2.4

General Mills Honey Nut Cheerios

1.1

Rice drink, unsweetened, added calcium, vitamins A, D

2.4

Kellogg's Corn Flakes

1.1

Herring, Atlantic, pickled, 3 oz

2.4

Kellogg's Fruit Loops

1.1

Pork, fresh, spareribs, braised, 3 oz

2.2

Kellogg's Raisin Bran

1.0

America Cheese, fortified with vitamin D, 1 oz

2.1

Kellogg's Rice Krispies Treats Cereal, 3/4 cup

1.0

Tuna, yellowfin, fresh, cooked, dry heat, 3 oz

1.7

Pork backribs, roasted, 3 oz

1.0

Tuna, white, canned in water, drained solids, 3 oz

1.7

Cod, Atlantic, canned, solids and liquid, 3 oz

1.0

Cream of mushroom soup, Prepared with 2% milk

1.5

Cod, Atlantic, canned, solids and liquid, 3 oz

1.0

Tomato soup prepared with 2% milk

1.5

Spinach souffle

1.1

New England Clam Chowder, prepared with 2% milk

1.5

Salmon, sockeye, cooked, dry heat - 1/2 fillet

20.3

Chocolate Pudding prepared with 2% milk, 1/2 cup

1.4

Swordfish, cooked, dry heat, 3 oz

17.6

Kellogg's All-Bran, 1/2 cup

1.3

Trout, rainbow, farmed, cooked, dry heat, 3 oz

16.2

Kellogg's  Cocoa Krispies, 3/4 cup

1.3

Salmon, chinook, smoked, 3 oz

14.5

Vanilla Pudding prepared with 2% milk, 1/2 cup

1.3

Salmon, pink, canned, total can contents, 3 oz

11.6

Kellogg's Rice Krispies - 1 1/4 cup

1.3

Salmon, sockeye, cooked, dry heat, 3 oz

11.1

Kellogg's Corn Pops

1.2

Halibut, Atlantic and Pacific, dry heat, 1/2 fillet

9.2

Ocean perch, Atlantic, cooked, dry heat, 3 oz

1.2

Rockfish, Pacific, cooked, dry heat - 1 fillet

6.9

Kellogg's  Crispix

1.2

Tuna, light, canned in oil, drained solids, 3 oz

5.7

Instant Chocolate Pudding prepared with 2% milk, 1/2 cup

1.2

Milk, canned, evaporated, nonfat, added vitamins A, D

5.1

Vitamin Index

 

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