Vitamin D is essential for the following body functions:
- abortion of calcium and phosphorus, helping to form bones and carry out other mineralization
- the growth of skin cells
Vitamin D can be manufactured by the action of sunlight on the skin. If a child does not receive adequate amounts of vitamin D daily, then the deficiency can impair bone mineralization and may lead to several bone diseases such as:
- bone softening diseases, rickets in children and osteomalacia in adults
- osteoporosis.
Sources of Vitamin D:
| Food / 100g | Amount (µ g) |
| Cod liver oil | 210 |
| Kipper fillet, baked | 25 |
| Red salmon, canned in brine, drained | 23.1 |
| Cod roe, fried in oil | 17 |
| Herring fillet. grilled | 16.1 |
| Sardines, grilled | 12.1 |
| Rainbow trout, grilled | 11 |
| Salmon, grilled | 9.6 |
| Smoked mackerel fillet | 8 |
| Margarine | 7.9 |
| Tuna, fresh | 7.2 |
| Sardine canned in oil, drained | 5 |
| Tuna canned in brine, drained | 4 |
| Tuna canned in oil, drained | 3 |
| Eggs | 1.8 |
µ = one millionth, 0.000001
How Much Vitamins You Need?
Dietary reference intake (DRIs): recommended intakes for infants, children, pregnant women and breastfeeding moms.
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