Vitamin D

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.

Leave a Reply