Vitamin D
Vitamin D is a fat soluble vitamin that is found in food and can also be made in your body after exposure to sunlight.The major biologic function of vitamin D is to maintain normal blood levels of calcium and phosphorus. By promoting calcium absorption, vitamin D helps to form and maintain strong bones. Vitamin D also works in complement with other vitamins, minerals, and hormones to promote bone mineralization. Reseach also suggests that vitamin D helps maintain a healthy immune system and help regulate cell growth.
Food sources of vitamin D
Although milk is fortified with vitamin D, dairy products made from milk, such as cheese and ice creams, are generally not fortified with vitamin D and contain only small amounts. Some ready-to-eat breakfast cereals may be fortified with vitamin D, often at a level of 10% to 15% of the Daily Value (DV). There are actually few commonly consumed foods that are good sources of vitamin D.Good sources of vitamin D
- Cooked salmon 3 1/2 oz: 350 IU (International Units), 90% Daily Value (DV)
- Tuna fish, canned in oil, 3 oz: 200 IU, 50% DV
- Milk, fat-free (vitamin D fortified), 8 oz: 98 IU, 25% DV