Question:
New
studies show that vitamin D is the most important vitamin for the
human being.
I would
like to know how much I need of vitamin D every day and from what
foods I can take that vitamin.
Janice
Answer:
Dear
Janice,
Currently,
health experts say adults 19 to 50 should get 200 IU of vitamin D
every day.
Government
results suggest that the daily oral intake of vitamin D in sunlight-deprived
individuals should exceed 600 IU every day.
The Institute
of Medicine recommends a daily intake of vitamin D of 200 International
Units (IU) for those less than 50 years.
For people
71 + years old the daily intake of vitamin D should be 600 IU.
It is
unclear what the maximum safe dose of Vitamin D is as reliable studies
are rare.
Increasing
the daily intake of vitamin D to 2000 International Units could halve
the risk of developing breast and colorectal cancer.
The best food
sources for vitamin D are:
|
Foods
|
International
Units (IU) |
|
Salmon,
cooked, 3½ ounces
|
360
|
|
Mackerel,
cooked, 3½ ounces
|
345
|
|
Tuna
fish, canned in oil, 3 ounces
|
200
|
|
Sardines,
canned in oil, drained, 1¾ ounces
|
250
|
|
Herring
3 oz
|
1383
|
|
Catfish
3 oz
|
425
|
|
Beef
and liver 3.5 oz
|
30
|
|
Mushrooms
3 oz
|
2700
|
Mushrooms
are a great source of vitamin D and are, in fact, the only naturally-occurring
vitamin D food source for vegetarians
