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Forms: Cholecalciferol, Ergocalciferol
Sources: Sunlight, oily fish, fortified milk
RDA: 200 IU (5mcg)
Description: Vitamin D is fat soluble and can be in the natural form (cholecalciferol), its artificial form (ergocalciferol), or can be synthesized in the presence of sunlight. It is an immune system moderator as well as being necessary for calcium absorption and bone formation. A vitamin D deficiency can cause rickets in growing children resulting in bone deformity, as well as osteomalacia in adults resulting in soft bones. In addition to muscle weakness and depressed immunity, a deficiency can lead to autoimmune dysfunction which causes the immune system to attack the body's own tissue. A deficiency can be caused by lack of exposure to sunlight and by fat malabsorption. In addition, it can be caused by obesity because much of the vitamin D will be locked away in fat cells and will be unavailable to cells that need it. However, supplementation in doses greater than 2000 IU (50 mcg) per day is not recommended.
Find foods (no breakfast cereals) that have highest amounts of Vitamin D per gram.
Find foods (no breakfast cereals) that have highest amounts of Vitamin D per Calorie.
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