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Building Nutritional Health
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Vitamin D
Vitamin D is a fat soluble vitamin. Major dietary sources include fortified milk, liver, fatty saltwater fish, butter and eggs. The body is able to synthesize Vitamin D when skin is exposed to sunlight or artificial ultraviolet light.
Major Body Functions:
- Essential for normal growth and development Required for the formation of healthy bones and teeth
- Helps with calcium absorption from food Helps maintain proper blood levels of calcium and phosphorus.
Deficiency Symptoms:
- Rickets (softening of bones) in infants and children
- Osteomalacia (softening of bones) in adults
Excessive Intake and Toxicity Symptoms:
- Calcification (hardening) of soft tissues, which can result in damage to the kidneys and heart
- Increased excretion of calcium in urine
- Increased calcium in blood
- Loss of appetite
- Headaches, weakness and fatigue
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| THE BEST SOURCES OF VITAMIN D |
| Food |
Amount |
Micrograms (mcg) |
| Herring |
3 ounces |
35 |
| Cod liver oil |
1 tablespoon |
34 |
| Mackeral, fillet |
3 ounces |
8 |
| Salmon, fillet |
3 ounces |
8 |
| Tuna, Bluefin |
3 ounces |
4 |
| Milk, fortified, whole |
1 cup |
2 |
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Not all exercises or diets are
suitable for everyone. Before you begin this program, you should have
permission from your doctor to participate in vigorous exercise and change
of diet. If you feel discomfort or pain when you exercise, do not continue.
The instructions and advice presented are in no way intended as a substitute
for medical counseling. The creators, producers, participants and distributors
of this site disclaim any liability or loss in connection with the exercise
and advice provided here.
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