1 Answers
FireKeeper
Updated:16/06/2024
Vitamin D, often referred to as the “miracle vitamin,” plays a crucial role in maintaining our health.
What is Vitamin D?
Vitamin D is a fat-soluble vitamin that should be included in your diet as it is essential for bone health and immune function.
Why is Vitamin D important?
- Supports calcium absorption for strong bones
- Helps prevent chronic diseases
- Boosts immune health
- May enhance mood and mental health
Top Foods Rich in Vitamin D
| Food Item | Amount (IU) | Serving Size |
|---|---|---|
| Fatty Fish (Salmon) | 570 | 3.5 oz |
| Cod Liver Oil | 1,360 | 1 tablespoon |
| Canned Tuna | 154 | 3.5 oz |
| Fortified Milk | 124 | 1 cup |
| Fortified Orange Juice | 137 | 1 cup |
| Mushrooms (UV-exposed) | 450 | 1 cup |
| Egg Yolks | 37 | 1 yolk |
Daily Recommended Intake
- Infants: 400 IU
- Children: 600 IU
- Adults: 600 IU
- Older Adults: 800 IU
Mind Map of Vitamin D Sources
Vitamin D Sources
– Fatty Fish
– Fortified Foods
– Sun Exposure
– Supplements
Statistical Analysis of Vitamin D Consumption
| Year | Percentage of Population with Deficiency |
|---|---|
| 2010 | 41% |
| 2015 | 24% |
| 2020 | 18% |
Conclusion
Including vitamin D rich foods in your diet is essential for overall health. Aim for a balanced intake from different sources.
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