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Oatmeal is a great source of Vitamin D.
Between daily exposure to the sun in normal activities, fortified milk and enriched breads, and the rest of our diets, Vitamin D deficiency is uncommon.

Before beginning any supplement program, speak with your doctor to determine exactly what you need and what combination of vitamins and minerals is best for you.
Vitamins - what they are and how they work
Vitamin D
Also known as : (nothing else)

Type of vitamin : fat soluble - this means that it is stored by the body and does not need to be consumed daily.

USRDA : Men - 100 IU, Women - 100 IU

Sources: Vitamin D can be found in the following foods:

  • butter (1 tbsp - 100 calories)
  • eggs (1 large, hard-boiled - 75 calories) (Sunday Brunch Eggs)
  • fish (3 oz bluefish, grilled - 135 calories) (Baked Swordfish)
  • fortified milk products (1 cup whole - 150 calories)
  • oatmeal (1 pkg instant - 135 calories)
  • salmon (3 oz pink, canned, drained - 120 calories) (Grilled Dill Salmon)
  • sardines (3 oz canned, in oil, drained - 175 calories)
  • sweet potatoes (1 medium, baked, peeled - 135 calories)
  • tuna (3 oz light, water-packed, drained - 135 calories) (Elegant Tuna Salad Rolls)
  • NOTE: the body can produce its own vitamin D by exposure to the sun, but beware because overexposure can lead to skin conditions including skin cancer

Functions: Vitamin D is necessary for:

  • absorption of calcium
  • enhancement of the immune system
  • healthy bones
  • healthy teeth
  • treatment of Crohn's disease
  • treatment of ulcerative colitis

Deficiencies : Vitamin D deficiency (not enough) can result in:

  • burning in the mouth
  • burning in the throat
  • diarrhea
  • easily broken bones
  • hypocalcemia (lack of calcium)
  • insomnia
  • irregular heartbeat
  • low blood calcium
  • myopia
  • nervousness
  • osteoperosis
  • ricketts (in children)
  • sensitivity to pain (abnormal sensitivity)

Overdose : Vitamin D overdose (too much) can result in:

  • calcium deposits in organs
  • cardiovascular damage
  • fragile bones
  • renal failure


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