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    Vitamin D Presentation

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    Vitamin D is a fat-soluble vitamin that enables bone mineralization and calcium absorption. It is obtained through sun exposure and diet. Dietary sources include fatty fish, mushrooms, dairy products, eggs, and fortified foods. The recommended intake is 15-20 micrograms per day depending on age, and this amount can be obtained through 3 servings of dairy or fortified foods daily. Getting 5-30 minutes of sun exposure several times per week also contributes to vitamin D levels.

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    Vitamin D Presentation

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    86 views11 pages
    Vitamin D is a fat-soluble vitamin that enables bone mineralization and calcium absorption. It is obtained through sun exposure and diet. Dietary sources include fatty fish, mushrooms, dairy products, eggs, and fortified foods. The recommended intake is 15-20 micrograms per day depending on age, and this amount can be obtained through 3 servings of dairy or fortified foods daily. Getting 5-30 minutes of sun exposure several times per week also contributes to vitamin D levels.

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    Vitamin D is a fat-soluble vitamin that enables bone mineralization and calcium absorption. It is obtained through sun exposure and diet. Dietary sources include fatty fish, mushrooms, dairy products, eggs, and fortified foods. The recommended intake is 15-20 micrograms per day depending on age, and this amount can be obtained through 3 servings of dairy or fortified foods daily. Getting 5-30 minutes of sun exposure several times per week also contributes to vitamin D levels.

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    © All Rights Reserved
    Download as PPTX, PDF, TXT or read online from Scribd
    Download as pptx, pdf, or txt
    86 views11 pages

    Vitamin D Presentation

    Uploaded by

    api-555813281
    Vitamin D is a fat-soluble vitamin that enables bone mineralization and calcium absorption. It is obtained through sun exposure and diet. Dietary sources include fatty fish, mushrooms, dairy products, eggs, and fortified foods. The recommended intake is 15-20 micrograms per day depending on age, and this amount can be obtained through 3 servings of dairy or fortified foods daily. Getting 5-30 minutes of sun exposure several times per week also contributes to vitamin D levels.

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    Vitamin D

    Eva Priewe - UHCMC Dietetic Intern


    What is Vitamin D?

    Fat Soluble Vitamin

    ● Enables normal bone mineralization

    ● Promotes strong, healthy bones

    ● Promotes calcium absorption in the gut

    ● Other functions of Vitamin D within the body


    Sources of Vitamin D

    Diet Sun Exposure


    Getting Vitamin D via Sun Exposure

    Factors that Affect Vitamin D Synthesis:


    ● Season
    ● Time of day
    ● Cloud cover

    How Much do I Need?


    ● 5-30 minutes
    ● Ideally between 10:00 am and 4:00 pm
    ● Face, arms, hands, and legs
    Getting Vitamin D from your Diet
    Highest Content

    Fatty Fish

    Mushrooms

    Dairy Products

    Non-Dairy Milk

    Fortified Foods

    Animal Products

    Lowest Content
    Micrograms International
    (mcg) per Units (IU)
    Food* serving per serving Percent DV*

    Cod liver oil, 1 tablespoon 34.0 1,360 170

    Trout (rainbow), farmed, cooked, 3 ounces 16.2 645 81

    Salmon (sockeye), cooked, 3 ounces 14.2 570 71

    Mushrooms, white, raw, sliced, exposed to UV light, ½ cup 9.2 366 46

    Milk, 2% milkfat, vitamin D fortified, 1 cup 2.9 120 15

    Soy, almond, and oat milks, vitamin D fortified, various brands, 1 cup 2.5-3.6 100-144 13-18

    Ready-to-eat cereal, fortified with 10% of the DV for vitamin D, 1 serving 2.0 80 10

    Egg, 1 large, scrambled** 1.1 44 6

    Liver, beef, braised, 3 ounces 1.0 42 5

    Tuna fish (light), canned in water, drained, 3 ounces 1.0 40 5

    Chicken breast, roasted, 3 ounces 0.1 4 1


    Recommended Intake of Vitamin D
    Age Male Female

    0-12 months* 10 mcg (400IU) 10 mcg (400 IU)

    1–13 years 15 mcg (600 IU) 15 mcg (600 IU)

    14–18 years 15 mcg (600 IU) 15 mcg (600 IU)

    19–50 years 15 mcg (600 IU) 15 mcg (600 IU)

    51–70 years 15 mcg (600 IU) 15 mcg (600 IU)

    >70 years 20 mcg 800 IU) 20 mcg (800 IU)


    Intake Needed to Meet RDA

    1 Cup = 1 Serving of Dairy

    USDA recommends
    3 servings of dairy/day
    Meals High in Vitamin D
    Learn More

    MyPlate | US Department of Agriculture

    National Institutes of Health - Vitamin D

    2020-2025 Dietary Guidelines PDF


    Questions?

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