-- Source: The Mayo Clinic

 

One Billion People Don't Get Enough Vitamin D

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Vitamin D deficiency is a common problem that can lead to a number of serious health conditions, but it can be prevented, say experts. We get vitamin D from sun exposure, diet and supplements. Yet vitamin D deficiency is all too common.

An estimated one billion people in the world are vitamin D deficient according to a recent issue of the New England Journal of Medicine. Without vitamin D, the body absorbs only 10 percent to 15 percent of dietary calcium and about 60 percent of phosphorus. This can have a direct effect on bone mineral density.

Affects of Vitamin D Deficiency
In utero and in childhood, not getting enough vitamin D can cause growth retardation, skeletal deformities and increase the risk of future hip fractures. In adults, too little vitamin D can lead to or exacerbate osteopenia (low bone mass), osteoporosis, muscle weakness, fractures, common cancers, autoimmune diseases, infectious diseases and cardiovascular diseases.

Good Source of
Vitamin D 		International Units (IU) per serving Percent DV
Cod liver oil, 1 tablespoon
1,360
340
Salmon, cooked, 3.5 ounces
360
90
Mackerel, cooked, 3.5 ounces
345
90
Tuna fish, canned in oil,
3 ounces
200
50
Sardines, canned in oil, drained, 1.75 ounces
250
70
Milk (non-fat, reduced-fat or whole), vitamin D fortified, 1 cup
98
25
Margarine, fortified,
1 tablespoon
60
15
Pudding (prepared from mix and made with vitamin D fortified,
1 cup)
50
10
Egg, 1 whole (vitamin D is found in egg yolk)
20
6
Liver, beef, cooked, 3.5 ounces
15
4
Cheese, Swiss, 1 ounce
12
4
*Daily values are reference numbers developed by the FDA to help consumers determine if a food contains a lot or a little of a specific nutrient. Current daily recommendation: 200 to 600 IU

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