DRI Recommended Intakes
Adults:
15 pg 600 IU/day 19-70 yr
20 µg 700 IU/day 70 yr
Tolerable Upper Intake Level
Adults: 100 g 4,000 IU/day
Chief Functions
Mineralization of bones and teeth raises blood calcium and phosphorus by increasing absorption from the digestive tract, withdrawing calcium from bones, stimulating retention by kidneys
Deficiency
Abnormal bone growth resulting in rickets in children, osteomalacia in adults; malformed teeth; muscle spasms
Toxicity
Elevated blood calcium; calcification of soft tissues blood vessels, kidneys, heart, lungs, tissues of joints, excessive thirst, headache, nausea, weakness
*These foods provide 10% or more of the vitamin D Daily Value in a serving. For a 2,000-cal diet, the DV is 20 ug/day *Average value.
"Avoid prolonged exposure to the sun.
Good Sources*
- ENRICHED CEREAL ready-to-eat ¼c-2.5 µg
- SARDINES 3 oz-4.1 ug
- SALMON OR MACKEREL 3 oz 10.0 μg
- SUNLIGHT Promotes vitamin D synthesis in the skin.
COD-LIVER OIL
1 tsp = 11μg
FORTIFIED MILK
1c=3µg
TUNA
light, canned 3 oz 5.7 μg
#vitamind #nutrition #diet