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FOODS RICH IN VITAMIN D Cod liver oil (1 soup spoon): 1,350 IU Wild salmon (100g): 600- 1,000 IU Farmed salmon (100g): 100-250 IU Canned sardines (100g): 825 IU Shiitake mushrooms (10 mushrooms): 650 IU Mackerel (100g): 345 IU Canned tuna (100g): 200 IU Milk (1 cup): 90 IU |
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Pregnant/Nursing mothers and Infants
- Vitamin D regulates calcium/phosphorus absorption and metabolism for bone health.
- This role becomes more important during pregnancy and lactation as bones are developing rapidly during this period.
- Insufficient vitamin D intake during infancy can lead to low birth weight and/or result in the symptoms of rickets;
- biochemical disturbances
- reduced bone mineralization
- slower growth
- bone deformities
- Increased risk of fracture
Protection from cancer
- Studies have shown that vitamin D helps prevent breast, colorectal, ovarian and prostate cancers.
Diabetes
- Clinical trials have suggested that vitamin D and calcium supplementation could have a role in the prevention of type 2 diabetes in populations at high risk.
- A study which began in 1966 administered 2000 IU of vitamin D to children and revealed there was an 80% reduction in the development of type 1 diabetes though-out the following 30 years in those children.
Protection from inflammation and cold/flu
- Vitamin D plays an important role in the regulation of immune system function and suppresses T-helper cell over-activity, and works to prevent autoimmune diseases such as type-1 diabetes, rheumatoid arthritis, scleroderma, and graft rejection.
- A recent randomized controlled trial gave evidence that vitamin D provides a dramatic preventative effect against influenza and colds. Vitamin D stimulates the expression of potent anti-microbial peptides and protects the lung from infection.
- A low dose (800 IU/day) reduced reported incidence of cold or flu, and abolished the seasonality of cold and flu reports.
- A higher dose (2000 IU/day), given during the last year of the trial, eliminated all reports of colds or flu.
Cardiovascular Disease
- Researchers now believe that vitamin D deficiency could contribute to congestive heart failure.
- Calcium and vitamin D supplementation results in a 9.3% decrease in systolic blood pressure, a 5.4% decrease in heart rate and substantially reduces C-reactive protein levels in critically ill patients.
Disorders of the brain and cognition
- Vitamin D receptors are present in the brain
- A review of older adults found a positive correlation between score on the mini-mental state examination and serum vitamin D levels
Multiple sclerosis
- Intake of Vitamin D is associated with a lower incidence of MS and vitamin D supplementation is often recommended in the early stages of MS to lower the risk of osteoporosis.
Mood and well-being
- Vitamin D levels are related to positive mood and well-being
- People who suffer from unipolar and bipolar depression have significantly lower levels of vitamin D.
- In a randomized study, eight subjects with seasonal affective disorder given vitamin D supplementation showed improvements in depression measures.

