printHealthy Eating & Vitamin D
Vitamin D is a fat-soluble vitamin found in oily fish and all dairy products. However, it is unlikely that you will be able to consume sufficient vitamin D (400 IU) through diet alone; the main part of the body's supply is formed by the skin's exposure to ultraviolet rays in sunlight (a great excuse to lounge around in the sunshine - sensibly of course!). Vitamin D plays an important part in the maintenance of healthy teeth and bones because it facilitates the absorption of calcium and phosphorus into the body.
What can Vitamin D do for me?
- Keep bones strong and prevent osteoporosis
- Boost the immune system
- Maintain strong muscles and bones
What indicates a deficiency of Vitamin D?
- Poor growth
- Bone deformities (e.g. Rickets/ Osteomalacia)
- Constipation
- Muscle weakness
Who particularly needs Vitamin D?
- Elderly people; they have a reduced ability to produce vitamin D in response to sunlight
- Anyone housebound or institutionalised with a limited exposure to sunlight
- Pregnant/ breastfeeding women
- Vegans; they do not consume any food sources of vitamin D
Foods rich in Vitamin D
| Food | Serving size | Cals | Amount | GDA (%) |
|---|---|---|---|---|
| Tuna | 75g | 142 | 175 IU | 43 % |
| Sardines | 100g | 220 | 272 IU | 68 % |
| Salmon | 100g | 215 | 360 IU | 90 % |
| Mackerel | 160g | 382 | 552 IU | 138 % |
| Eggs | 61g | 90 | 20 IU | 6 % |
| Butter | 10g | 74 | 5 IU | 2 % |
