Infants: 400IU (10mcg)
Men & Women: 600-800IU (15-20mcg)
Vitamin D helps regulate the amount of calcium and phosphate in the body. These are needed to help maintain teeth, bones and muscles. Lack of Vitamin D can lead to bones deformities like rickets in children, bones pain and tenderness as a result of a condition called osteomalacia in adults.
If you are blessed to live somewhere with plenty of sunny days, then you needn’t worry about not getting enough Vitamin D (as long as you go outside.) A great natural source of vitamin D comes from our sun. Wearing sun block does NOT effect the amount of vitamin D you absorb so remember to stay protected.
For many people who rarely see the bright yellow thing in the sky however, there are sources other than fish & liver that can provide you with enough Vitamin D. For example, 1 cup of Portobello mushrooms can provide about 640IU of Vitamin D, while other fortified foods and drinks such as Soy Youghut, Orange Juice & Cereals boost your intake.
Check some of our Vitamin D rich recipes, highly recommened for the winter season…