VITAMIN D

- Other name Known as the sunshine vitamin (Produce in the skin by sunlight).
- Fat soluble vitamin
- Necessary Vitamin for the growth and development of bones.
- Regulating absorption of calcium and phosphorus, and also facilitating normal
immune system function
- modulation of cell growth (especially bone tissue), neuromuscular and immune
function

Benefits of Vitamin D
- Vitamin D fights Diseases
- Healthy bones
- Reduces Depression
- Vitamin D boosts weight loss
Where can we get Vitamin D?
1. Spend time in sunlight
 Sun is the best sources of vitamin D by converting a type of cholesterol that
function as a precursor to the vitamin D to which is exposed to UV-B
radiation of the sun, it becomes vitamin D (especially vitamin D3 or
cholecalciferol)
Factor that affect vitamin D absorption of the sun
o Skin Tone and age
o People with darker skin need to spend more time in the sun to
produce vitamin D than those with lighter skin. That’s because darker
skin has more melanin, a compound that can inhibit vitamin D
production.
o As you get older, vitamin D production in the skin become less
efficient
o Geographical location and season
o The closer you live to the equator, the more opportunities for sun
exposure and decreases proportionally the farther away from the
equator you live
o Living in big cities where buildings blocks sunlight
o Spending more time indoors
o Sunscreen and clothing
o Skin can produce large qualities of vitamin D on its own when
expose sun’s UV-B rays but hinders by the chemicals in sunscreen
(for protection/ avoiding overexposure of sunlight)
2. Foods that contain Vitamin D
o Fatty Fish and Seafoods
 Tuna
 Mackerel
 Oysters
 Shrimp
 Sardines
 Anchovies

o Fatty Fish and seafood are among the richest natural food sources
of vitamin D
o Mushrooms
o Like humans, mushrooms can make their own vitamin D upon
exposure to UV light (D2 or ergocalciferol)
 Commercial grown type
 Wild mushroom (usually have more Vitamin D due to exposure to
sunlight
o Fortified Food
 cow’s milk
 plant-based milk alternatives like soy, almond, and hemp milk
 orange juice
 ready-to-eat cereals
 certain types of yogurt
 tofu
o High calcium food
 Spinach
 Kale
 Okra
 Collards
 Soybeans
 White beans
 Egg yolk

3. Supplements
o Taking a vitamin D supplement may be the best way to ensure adequate
intake.
o Supplements are often needed if you don’t obtain enough vitamin D from
food or sunlight. Having your vitamin D levels checked before
supplementing is the best way to pick the appropriate dose
How much a person need?
Calcium
 Children 1-3 years old: 700 milligrams (mg)
 Children 4-8 years old: 1,000 mg
 Children 9-18 years old: 1,300 mg
 Adults 19-50: 1,000 mg
 Women 51 to 70: 1,200 mg
 Men 51 to 70: 1,000 mg
 Women and men 71 and over: 1,200 mg
Vitamin D
 Age 1-70: 600 IU
 Age 71 and older: 800 IU

o Vitamin D Level are to be check for safety purposes to avoid overdose/

inadequate amount of Vitamin D

SOURCES:
https://www.webmd.com/food-recipes/guide/calcium-vitamin-d-foods
https://www.healthline.com/nutrition/how-to-increase-vitamin-d
https://www.healthline.com/health/food-nutrition/benefits-vitamin-d