Functions, Deficiency,Toxicity and Sources of Vitamin D | Dr. Mariam

DRI Recommended Intakes Adults: 15 pg 600 IU/day 19-70 yr 20 µg 700 IU/day 70 yr Tolerable Upper Intake Level Adults: 100 g 4,000 IU/day Chief Functions Mineralization of bones and teeth raises blood calcium and phosphorus by increasing absorption from the digestive tract, withdrawing calcium from bones, stimulating retention by kidneys Deficiency Abnormal bone growth resulting in rickets in children, osteomalacia in adults; malformed teeth; muscle spasms Toxicity Elevated blood calcium; calcification of soft tissues blood vessels, kidneys, heart, lungs, tissues of joints, excessive thirst, headache, nausea, weakness *These foods provide 10% or more of the vitamin D Daily Value in a serving. For a 2,000-cal diet, the DV is 20 ug/day *Average value. "Avoid prolonged exposure to the sun. Good Sources* - ENRICHED CEREAL ready-to-eat ¼c-2.5 µg - SARDINES 3 oz-4.1 ug - SALMON OR MACKEREL 3 oz 10.0 μg - SUNLIGHT Promotes vitamin D synthesis in the skin. COD-LIVER OIL 1 tsp = 11μg FORTIFIED MILK 1c=3µg TUNA light, canned 3 oz 5.7 μg #vitamind #nutrition #diet

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