Healthy Eating & 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)
- 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 %|