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A ½ cup of UV-exposed mushrooms contains up to 366 IU of vitamin D, making them a great option for those following vegetarian and vegan diets. Mushrooms also provide important nutrients like ...
Most people in the world depend on the sun to get vitamin D, [31] and elderly populations in low UVB countries experience higher rates of cancer. [32] There are not many foods that naturally have vitamin D. [33] Examples are cod liver oil and oily fish. If people cannot get sunlight, then they will need 1,000 IU of vitamin D per day to stay ...
Unlike the other twelve vitamins, vitamin D is only conditionally essential - in a preindustrial society people had adequate exposure to sunlight and the vitamin was a hormone, as the primary natural source of vitamin D was the synthesis of cholecalciferol in the lower layers of the skin’s epidermis, triggered by a photochemical reaction with ...
The sun isn’t the only way to get more vitamin D Before stocking up on capsules from the vitamin aisle, evaluate your diet for vitamin D gaps. That’s right: The sun isn’t the only way to get ...
There are two sources of vitamin D: Vitamin D2 comes from fortified foods and mushrooms, while vitamin D3 is produced in the skin when exposed to sunlight (which is why it’s often known as the ...
A dietary supplement can supply vitamin D without this mutagenic effect, [49] but bypasses natural mechanisms that would prevent overdoses of vitamin D generated internally from sunlight. Vitamin D has a wide range of positive health effects, which include strengthening bones [50] and possibly inhibiting the growth of some cancers. [51] [52 ...
“When the days are darker and shorter and sun exposure is minimal, people should consider a daily 10 microgram vitamin D supplement, as it’s difficult to get enough through diet alone,” he ...
Older adults typically consume less calcium, around 600 mg/day, which heightens their susceptibility to fractures. For optimal bone health, a calcium intake of 1000–1200 mg/day is recommended, along with 800 IU/day of vitamin D3 for those with adequate sun exposure, and up to 2000 IU/day for those with limited sun exposure or obesity.