Quick Tip: Vitamin D


Vitamin D is a fat soluble vitamin that functions like a hormone because it can be synthesized by sunlight and it is not always necessary to get it dietarily. Vitamin D is essential for general bone health, it may help reduce the risk of cancer and it is essential for bone growth in children and bone maintenance in adults. Vitamin D prevents osteoporosis in the elderly, it reduces risk of falls for elderly people.

Vitamin D is stored by the liver and fat tissue. When the body needs more Vitamin D, the liver and kidneys convert their stores to the biologically active form of Vitamin D. This synthesising ability reduces with age so it is really important that we make sure grandma and grandpa get outside often so they can get their Vitamin D.

RDA

Babies who are breastfed exclusively and everyone aged birth to 18 years old need a supplement of 5 micrograms per day.

Every adult needs 24 micrograms per day.

Sources

Oily fish such as salmon, herring, sardines, cod liver oil, other fish oils, egg yolks, butter, liver, fortified milk and fortified foods like cereal are all sources of Vitamin D.

Vegetarians need a Vitamin D supplement because plants are a poor source of Vitamin D.

Deficiency

Vitamin D deficiency causes rickets, osteomalacia and osteoporosis.

Rickets is when bones weaken and fail to harden causing bowed legs, knock knees and other skeletal deformities.

Osteomalacia, aka soft bones, occurs in adults and it causes an increased risk for fractures of the hip, spine and other bones.

Osteoporosis causes the bones to become porous and brittle and prone to breaking very easily.

Toxicity

The UL for people 19 and older is 50 micrograms per day. Symptoms of toxicity is excessive urination, thirst, nausea, vomiting and loss of appetite.

So, make sure you get your Vitamin D so you can grow taller and keep your bones healthy for the rest of your life.

 

XOXO,

Yumm-e

 

 

 

 

 

 

 

 

 

 

Citations

USDA.gov. United States Department of Agriculture, 27 Jan. 2012. Web. 27 Jan. 2012. <http://www.fns.usda.gov/tn/Resources/appendd.pdf&gt;.

Insel, Paul M., R. Elaine. Turner, and Don Ross. Nutrition. 3rd ed. Sudbury, MA: Jones and Bartlett, 2007. Print.

Advertisements

3 thoughts on “Quick Tip: Vitamin D

  1. Hi! How are you? Thanks for including vegetarians in your pieces. Soy milk is fortified with great stuff, to a superior extent than cow milk. There is frequently a concern of us missing something when oddly, terrible terrible food commonly eaten is not questioned! Power of pre-conceived notion is strong isn’t it?

    July 1 is special and wonderfully hot. May I share my hometown with your readers? There are famous facts I’d love reactions to. Happy Canada Day! http://cmriedel.wordpress.com/2012/06/27/my-home-and-native-land/

    1. Hi! We are doing very well over here. We totally love vegetarians here at Yumm-e so the soy milk information is def appreciated! We like to encourage healthy eating here so your comments are appreciated.

      XOXO,

      Yumm-e

  2. I guess you haven’t blogged in a while and don’t think you’ve seen my news. One of our young cats died for no reason (natural cause). I’m traumatized by it and was astounded not to be inundated with condolences (at my blog, where I’ll see and cherish them). Hearing people understand “cat” = “son&daughter” to me, is very healing.

    Despite only living 4 years, I want people to know our sweet boy. A community is for lifting people up, so I’m reaching out to mine. I’m much better but had to try again because a cricket response hasn’t sat well with me. I’m explaining I WANT to hear from people and it’s a way to rekindle too. My post is here. Gratefully, Carolyn. http://cmriedel.wordpress.com/2014/09/02/loveyandthreesiblings/

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out / Change )

Twitter picture

You are commenting using your Twitter account. Log Out / Change )

Facebook photo

You are commenting using your Facebook account. Log Out / Change )

Google+ photo

You are commenting using your Google+ account. Log Out / Change )

Connecting to %s