Using the food charts  
  Important basics  
  Fat-soluble vitamins
Water-soluble vitamins  
  Elements  
  Others  

- Fat-Soluble Vitamins -

13:  VITAMIN D

Vitamin D (cholecalciferol) is essential for humans, but can be made in our skin under the influence of ultraviolet light from the sun. Thus we need not always obtain vitamin D from the diet.

People who are mainly dependent on dietary vitamin D, which is fat-soluble, may be deficient in the

vitamin, since poor absorptionFind out more about this term of vitamin D can occur because of poor fat absorption. Also, for the full action of vitamin D it must be further metabolized in liver and kidney, which means that disorders of these organs can lead to vitamin D deficiency.

The main function of vitamin D in humans is to regulate calcium and phosphorus metabolism. Its deficiency in children leads to rickets and in adults to osteomalacia, both of which are disorders of boneFind out more about this term. As little as 2.5 micrograms (100 international units) of vitamin D per day will prevent rickets, but 10 micrograms (400 international units) per day is usually recommended for children, in case there is inadequate sunlight, or they have dark skin (which hinders absorption of ultraviolet light through their skin), or both.

VITAMIN D INTAKE

Recommended dietary intake of vitamin D:

Children -10 micrograms (400 international units) per day (Australia and U.S.A.)

Adults - 5 micrograms (200 international units) per day (U.S.A.). An additional 5 micrograms (200 international units) per day may be required during pregnancy and lactation.

Vitamin D toxicity can occur if several times the recommended intake is ingested. The toxicity is associated with high bloodFind out more about this term calcium levels, which adversely affect the function of many tissues.



FIGURE 50: THE VITAMIN D CONTENT OF SOME FOODS

  FOOD   VITAMIN D
  (micrograms per 100 grams of food)
Cod liver oil
Fish (salmon, sardines, tuna)
Margarine
Eggs
Butter
Cheese
200-700
5-12
5-6
1-2
4-1.2
.1-.3
Milk, meat, fruit and vegetables are not significant sources of this vitamin.

Fat-Soluble
Vitamins
- Vitamin A
- Provitamin A
(beta-carotine)
Vitamin D
- Vitamin E
- Vitamin K

Also on this page:
-  Vitamin D intake
-  Figure 50: Vitamin D
   content in some foods

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