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Why do we need vitamin D?
·
Vitamin D is needed for normal absorption of calcium and
phosphorus.
·
It helps put these minerals into bones and teeth.
·
This makes bones stronger and reduces your risk for bone
fractures.
·
Vitamin D also helps keep the immune system functioning
normally helping the body resist some types of disease
What happens if we don't get enough vitamin D?
·
Growing
children who do not get enough vitamin D may have bones that can't support their
weight.
·
Adults
deficient in vitamin D can develop soft bones.
·
They
also can lose bone mass, which leads to fragile bones.
How much vitamin D do we need?
Older adults and persons with dark skin are at higher risk
than others for having low levels of vitamin D in their bodies.
Life Stage Recommended
Amount
1.
Birth to 12 months 400 IU
2.
Children 1–13 years 600 IU
3.
Teens 14–18 years 600 IU
4.
Adults 19–70 years 600 IU
5.
Adults 71 years and older 800 IU
6.
Pregnant and breastfeeding women 600 IU
How much is too much?
Vitamin D
toxicity can cause nausea, mood changes, and organ
damage. The latest recommendation is to not get more than 4000 IU (less
for children younger than nine) of vitamin D each day from food and
supplements.
What foods provide vitamin D?
a)
Fatty
fish such as salmon, tuna, and mackerel are among the best sources.
b)
Beef
liver, cheese, and egg yolks provide small amounts.
c)
Mushrooms
provide some vitamin D. In some mushrooms that are newly available in stores,
the vitamin D content is being boosted by exposing these mushrooms to ultraviolet
light.
d)
Vitamin
D is added to many breakfast cereals and to some brands of orange juice,
yogurt, margarine, and soy beverages; check the labels.
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