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Senior Nutrition - Five Best Sources of Vitamin D

5/5/2016

4 Comments

 
By Anna Hazard

Basics

As people age their vitamin and nutrient requirements change -- as well as the body's efficiency in acquiring them. One of the most helpful & prescribed vitamin supplements for the elderly is Vitamin D, a fat soluble vitamin that's naturally present in few foods and synthetically added to others.
Vitamin D Synthesis Picture
Anatomy & Physiology, CC 3.0 License, Connexions Site
Vitamin D assists in the absorption of  calcium, promotes bone mineralization, aids in neuromuscular functions, strengthens the immune system, and protects against a number of diseases and conditions ranging from high blood pressure, psoriasis, rheumatoid arthritis, certains cancers, as well as depression. A deficiency in Vitamin D directly leads to osteoporosis/osteomalacia where bones become thin, brittle, and misshapen.
 
With age, human skin becomes less able to synthesize Vitamin D from ultraviolet sun exposure with the further disadvantage of many seniors not going outside into the sun as often as when they were younger. The Institute of Medicine recommends that people with minimum sun exposure (at least 30 minutes of direct sunlight outside) who are ages 9 - 70 to consume 15 micrograms(ug) of Vitamin D per day with seniors who are 70+ consuming 20ug.

Five Best Natural Sources

Fish Liver Oil Capsules Picture
1 - Fish Liver Oil
  • Cod liver oil
    • 1 teaspoon serving
    • 34 ug of Vitamin D per serving
Spacer Picture
2 - Mushrooms
Most mushrooms are grown in the dark, but there are specially treated mushrooms grown in UV lighting specifically to produce Vitamin D.
Maitake Mushroom Picture
By Charles Haynes, CC 2.0 License
Flickr
  • Maitake
    • aka Hen-of-the-woods, Ramshead, or Sheepshead mushroom
    • 1 cup (70g)
    • 20 ug of Vitamin D per serving
Portobello Mushroom Picture
  • Portobello
    • The mature version of the Common/Button/White/Brown Cap mushroom
    • 1 cup (85g)
    • 10 ug of Vitamin D per serving
Morel Mushroom Picture
  • Morel
    • aka Molly Moochers, Muggins, Dryland Fish, Hickory Chickens, Merkels, Miracle, or Sponge Mushroom
    • 1 cup (66g)
    • 3.5 ug of Vitamin D per serving
Spacer Picture
3 - Flesh of Fatty/Oily Fish

These are the fish that have oil in their tissues with fillets containing upto 30% fishoil and are good sources of Vitamins A, D, and Omega Fatty Acids.
Swordfish Sashimi Picture

  • Swordfish
    • 3 oz (85 g) serving
    • 14 ug of Vitamin D per serving
Fried Catfish with Kalamansi Dip
  • Catfish
    • 3 oz (85 g) serving
    • 11 ug of Vitamin D per serving
Fresh Mackerel
  • Mackerel
    • 1 can (56.7 g)
    • 11-14 ug of Vitamin D per serving
Salmon Fillet Picture
  • Salmon (Sockeye)
    • 3 oz (85 g) serving
    • 11 ug of Vitamin D per serving
Tuna Steak Picture
  • Tuna (Fresh)
    • 3 oz (85 g) serving
    • 7 ug of Vitamin D per serving
Canned Tuna Picture
  • Light Tuna (Canned)
    • 1 can (4 ozs)
    • 4 ug of Vitamin D per serving
Picture
  • Sardines
    • 1 can (56.7 g)
    • 3 ug of Vitamin D per serving
    • 0.5 ug per 1 fish(12 g)
Beef Calf Liver
Liver
  • Beef (Grassfed)
    • 3 oz (85 g) serving
    • 1 ug of Vitamin D per serving
Egg Yolk
Eggs
  • Yolk
    • 1 Medium Egg
    • 1 ug of Vitamin D per serving

Five Best Synthetic Choices

Instead of inherently possessing it naturally, hese 'fortified' foods have Vitamin D added in later during their manufacturing & packaging process.

Spacer Image
Fortified Cereals (Varies per brand & flavor)
  • 1 - 3.5 ug average Vitamin D per serving
  • 8.75 ug of Vitamin D is the most available
Malt-o-Meal Cornflakes Picture
  • Malt-o-Meal
    • 1 cup (31 g)
    • Best Choice - Cornflakes
    • 7.4 ug of Vitamin D per serving
Kellogg's Cornflakes with Real Banana Cereal Picture
  • Kellogg's
    • 1 cup (31 g)
    • Best Choice - Corn Flakes with Real Banana
    • 4.4 ug of Vitamin D per serving
General Mills Rice Chex Cereal Picture
  • General Mills
    • 1 cup (31 g)
    • Best Choice - Rice Chex
    • 3.7 ug of Vitamin D per serving
Spacer Image
Fortified Milk

Note that all variations of fortified milk possess Vitamin D, but Whole Milk also contains trace elements of natural Vitamin D in its milkfat.
Milk Picture
  • Whole Milk (Organic)
    • 1 cup (244 g)
    • 2.5 - 3 ug of Vitamin D per serving
Soy Milk Picture
  • Soy Milk
    • 1 cup (244 g)
    • 2.5 ug of Vitamin D per serving
Orange Juice Picture
Fortified Orange Juice (Varies per brand)
  • 1 cup (244 g)
  • Averages 2.5- 3ug of Vitamin D per serving
Fortified Yogurt Picture
Fortified Yogurt (Varies per brand)
  • 6 oz serving
  • Averages 1-2 ug of Vitamin D per serving
  • Best Choice - Yoplait Light or Yoplait Greek
    • 3 ug of Vitamin D per serving
Fortified Magarine Picture
Fortified Margarine (Varies per brand)
  • 1 tablespoon
  • Averages 1-2 ug of Vitamin D per serving
  • Best Choice - Promise Activ Light Spread
    • 2.25 ug Vitamin D per serving





4 Comments
cheap assignment writing service link
4/4/2017 05:31:29 am

We all need it, the vitamins and the minerals that will supply the needed work for our body to function well. The vitamin D can have many sources and we can use this information for us to get the things that we needed. It is necessary for us to know this information and we all know that health is wealth. Those sources must not be put to waste and we should not waste it anymore.

Reply
Ella Stewart Care
4/4/2017 04:58:56 pm

Hope you find your Vitamin D sources equally delicious and easy to find.

Reply
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Arnold link
10/24/2021 09:12:19 pm

I like to take care of my health, both physical and mental. To avoid deficiencies, I had to adopt a balanced diet and above all use a specific food supplement. It is on this article that I found the product that allowed me to relive and enjoy optimal well-being without health concerns.

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