Weight Loss Articles Directory

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Healthy Eating & Vitamin D

Vitamin D

Vitamin D is a fat-soluble vitamin found in oily fish and all dairy products. However, it is unlikely that you will be able to consume sufficient vitamin D (400 IU) through diet alone; the main part of the body's supply is formed by the skin's exposure to ultraviolet rays in sunlight (a great excuse to lounge around in the sunshine - sensibly of course!). Vitamin D plays an important part in the maintenance of healthy teeth and bones because it facilitates the absorption of calcium and phosphorus into the body.

What can Vitamin D do for me?

  • Keep bones strong and prevent osteoporosis
  • Boost the immune system
  • Maintain strong muscles and bones

What indicates a deficiency of Vitamin D?

  • Poor growth
  • Bone deformities (e.g. Rickets/ Osteomalacia)
  • Constipation
  • Muscle weakness

Who particularly needs Vitamin D?

  • Elderly people; they have a reduced ability to produce vitamin D in response to sunlight
  • Anyone housebound or institutionalised with a limited exposure to sunlight
  • Pregnant/ breastfeeding women
  • Vegans; they do not consume any food sources of vitamin D

Foods rich in Vitamin D

Food Serving size Cals Amount GDA (%)
Tuna 75g 142 175 IU 43 %
Sardines 100g 220 272 IU 68 %
Salmon 100g 215 360 IU 90 %
Mackerel 160g 382 552 IU 138 %
Eggs 61g 90 20 IU 6 %
Butter 10g 74 5 IU 2 %

You are advised to seek medical advice before making any changes to your diet or lifestyle with an aim of weight loss. This website and the content provided should not be used by persons under 18, by pregnant or nursing women, or individuals with any type of health condition, except under the direct supervision of a qualified medical professional. The information contained in these articles, and elsewhere on this website, is provided for educational and entertainment purposes only, and is not intended to replace, and does not constitute legal, professional, medical or healthcare advice or diagnosis and may not be used for such purposes. Continue...

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