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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.
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| 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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