Friday, June 08, 2007
Which Foods Have Vitamin D?
The Institute of Medicine recommends 200 international units (IU) for children and adults younger than 50. For men and women over 50, the RDI is 400 IU.
Which Foods Have Vitamin D?
Many foods are fortified with vitamin D, most notably milk. One cup of milk provides 98 IU, almost half the recommended amount for adults under 50. Many breakfast cereals are also fortified with vitamin D, but many only provide 10 percent of the RDI. Cold water fish such as salmon, tuna and sardines, are excellent sources of vitamin D. Just 3 1/2 ounces of salmon, half of an average restaurant portion, provides 360 IU of vitamin D.
There are also a variety of vitamin D vitamin supplements. The NIH estimates 30 to 40 percent of older adults are vitamin D deficient and could benefit from a supplement. Also, people living in northern latitudes and people with a high amount of melanin in the skin (darker skin) are prone to vitamin D deficiency.
Which Foods Have Vitamin D?
Many foods are fortified with vitamin D, most notably milk. One cup of milk provides 98 IU, almost half the recommended amount for adults under 50. Many breakfast cereals are also fortified with vitamin D, but many only provide 10 percent of the RDI. Cold water fish such as salmon, tuna and sardines, are excellent sources of vitamin D. Just 3 1/2 ounces of salmon, half of an average restaurant portion, provides 360 IU of vitamin D.
There are also a variety of vitamin D vitamin supplements. The NIH estimates 30 to 40 percent of older adults are vitamin D deficient and could benefit from a supplement. Also, people living in northern latitudes and people with a high amount of melanin in the skin (darker skin) are prone to vitamin D deficiency.
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