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Vitamin D (Cholecalciferol)

Vitamin D (Cholecalciferol) intake is important for

  • abortion of calcium and phosphorus
  • bones formation
  • other mineralization
  • the growth of skin cells

The human body produces its own vitamin D in the skin. This process is dependent on ultraviolet radiation from sunlight. However, Vitamin D should not be excluded from the diet – this is especially important for people who do not receive sufficient sunlight.

Vitamin D deficiency is known to cause several bone diseases, due to insufficient calcium or phosphate in the bones:

  • Rickets: a childhood disease characterized by failure of growth and deformity of long bones.
  • Osteoporosis: a condition characterized by fragile bones.
  • Osteomalacia: a bone-thinning disorder in adults that is characterized by proximal muscle weakness and bone fragility. Osteomalacia can only occur in a mature skeleton.

In excess, vitamin D can produce kidney damage by causing excess calcium to be deposited in the organs.

Good Sources of Vitamin D

Food / 100g Amount (µg)
Cod liver oil 210
Baked Kipper Fillet 25
Fried cod roe 17
Grilled herring fillet 16
Grilled sardines 12
Grilled rainbow trout 11
Grilled salmon 9

µ = one millionth, 0.000001

Recommended Intakes for Adults:

UK Reference Nutrient Intakes (RNI):

  • No recommendation for non-pregnant adults under 65.
  • 10µg / day (for those confined indoors and the elderly)

USA Recommended Daily Amount (RDA):

  • 5µg / day