FCS8640
Facts about Vitamin D 1
Linda B. Bobroff and Isabel Valentín-Oquendo 2
1. This document is FCS8640, one of a ries of the Department of Family, Youth and Community Sciences, UF/IFAS Extension. Original publication date June 2001. Revid February 2014. Plea visit the EDIS website at edis.ifas.ufl.edu .
2. Linda B. Bobroff, PhD, RD, LD/N, professor; Isabel Valentín-Oquendo, MS, RD, former Family Nutrition Program coordinator; Department of Family, Youth and Community Sciences; UF/IFAS Extension, Gainesville, FL 32611.
The Institute of Food and Agricultural Sciences (IFAS) is an Equal Opportunity Institution authorized to provide rearch, educational information and other rvices only to individuals and institutions that function with non-discrimination with respect to race, creed, color, religion, age, disability, x, xual orientation, marital status, national origin, political opinions or affiliations. For more information on obtaining other UF/IFAS Extension publications, contact your county’s UF/IFAS Extension office.U.S. Department of Agriculture, UF/IFAS Extension Service, University of Florida, IFAS, Florida A & M University Cooperative Extension Program, and Boards of County Commissioners Cooperating. Nick T. Place, dean for UF/IFAS Extension.
Why do we need vitamin D?
Vitamin D is needed for normal absorption of calcium and phosphorus. It helps put the minerals into bones and teeth. This makes bones stronger and reduces risk for bone fractures. Vitamin D also helps keep the immune system functioning normally, so our bodies can resist some types of dia.
搞笑横幅What happens if we don’t get enough vitamin D?
Lack of vitamin D affects bones and many other parts of the body. Growing children who do not get enough vitamin D may have bones that are too soft and are unable to support their weight (rickets). Adults deficient in vitamin D can also
develop soft bones (osteomalacia), and they can lo bone mass, which leads to fragile bones (osteoporosis).
How much vitamin D do we need?
We need to get enough vitamin D from all sources to have adequate levels of it in our blood. Recent rearch indicates that Americans need to get more vitamin D than we ud to think was needed. Older adults and persons with dark skin are at a higher risk than others for having low levels of vitamin D in their bodies.
Current intake recommendations from the Recommended Dietary Allowances (RDA) for vitamin D are given in the
table below.
Figure 1. In the United States, most milk is fortified with vitamin D. Many dairy-free beverages have vitamin D added to enhance their nutrient content.
Credits: Noel Hendrickson/Digital
Table 1. Intake Recommendations for Vitamin D
Life Stage Vitamin D (IU/day)一辈子英文
Vitamin D (mcg/day)乐的部首
Children and Teens 60015Adults, up to age 70
水芹炒香干60015Adults, ages 71+80020Pregnant 60015Breastfeeding
600
15
On food and supplement labels, the amount of vitamin D may be given in International Units (IU) or micrograms (mcg).
Since skin synthesis of vitamin D varies so much, the latest dietary recommendations assume minimal sun exposure.
2
Facts about Vitamin D How can we get enough vitamin D?
We get vitamin D from three sources—food, supplements, and sunlight.
Food
Eggs, sardines, and salmon contain vitamin D. Most fluid milk and some brands of yogurt are fortified with vitamin D as well. Fortified breakfast cereals, breads, and orange juice may also contain Vitamin D. Here are some foods and the amount of vitamin D they typically contain:Supplements
陡峭的近义词是什么
If you can’t get enough vitamin D from your diet and you don’t get out in the sun much, a supplement can help. It is recommended that older adults and persons with dark skin get extra vitamin D from fortified foods or supplements.
Sunlight
When expod to sunlight, the skin makes vitamin D, which is then activated in the body. Most people get some vitamin D from sunlight. However, veral factors affect how well the body makes vitamin D after the skin is expod to sunlight. For example, people in the northern United States make less vitamin D than tho in the south, especially in the winter when the sun is lower in the sky. In general, the following people may be at risk for vitamin D deficiency:• Older people • Persons with dark skin金属的活动性顺序
• People who are obe or have kidney or liver dia • People who do not get enough direct sun exposure
How much is too much?
Vitamin D toxicity can cau naua, mood changes, and organ damage. The latest recommendatio
n is to get no more than 4,000 IU (less for children younger than nine) of vitamin D each day from food and supplements. (See first website below.) Sun exposure will not cau vitamin D toxicity.
Where can I get more information?
The Family and Consumer Sciences (FCS) agent at your county Extension office may have written information and nutrition class for you to attend. In Florida, find your local Extension office at solutionsforyourlife.ufl.edu/map. Also, a physician or registered dietitian (RD) can provide reliable information.
Reliable nutrition information may be found on the Inter-net at the sites:
Centers for Dia Control and Prevention
v/nutrition/everyone/basics/vitamins/index.html
Institute of Medicine
www.iom.edu/Reports/2010/Dietary-Reference-Intakes-for-Calcium-and-Vitamin-D/DRI-Values.aspx National Institute of Health
ods.vfactsheets/list-all/v
Figure 2. Salmon is a very rich source of vitamin D, and broccoli is a good source of calcium. The two nutrients work together in our bodies.
院系意见Credits: Beti Gor/
Table 2. Typical Vitamin D Content in Food
Food
Vitamin D in IU (mcg)
Salmon, cooked, 3 oz.320 (8)Sardines, canned in oil, 3 oz.240 (6)Milk, fortified, 1 cup 100 (2.5)Shrimp, canned, 3 oz.90 (2.3)Fortified orange juice, 3/4 cup 75 (1.9)Cereal, fortified, 1 rving 40 (1) or more Egg yolk, cooked, 1 large 25 (0.6)
oz. = ounces
爱的告别式IU = International Units mcg = micrograms
