The Reasons Why Vitamin D Is So Important
It helps to:
- Prevent bone fractures
- Prevent falls in older people and osteoporosis
- Reduce the risk of cancer, especially colon cancer, prostate cancer, and breast cancer
- Reduce the risk of diabetes, especially in young people and in those living in high altitude
- Protect against heart disease, including high blood pressure and heart failure
- Reduce your risk for multiple sclerosis
- Improve you mood
- Improve your lung function.
If You Don’t Get Enough Vitamin D
- Your bones can become weak and can break
- Children can get “rickets,” a disease that prevents their bones from growing properly, delays their growth, and causes problems with their immune system
- Adults can develop “osteomalacia,” a disease that weakens the bones and makes them hurt, and also causes fractures
- Older adults can get osteoporosis, which doesn’t cause pain, but makes the bones thin and easy to fracture
FOOD |
SERVING SIZE |
VITAMIN D, IU |
| Cod liver oil | 1 Tablespoon | 1360 |
| Salmon, cooked | 3 1/2 ounces | 360 |
| Mackerel, cooked | 3 1/2 ounces | 345 |
| Sardines, canned in oil and drained | 1 3/4 ounces | 250 |
| Tuna fish, canned in oil | 3 ounces | 200 |
| Milk (skim, low fat, whole), vitamin D fortified | 1 cup | 98 |
| Margarine, fortified | 1 Tablespoon | 60 |
| Pudding (from mix, with vitamin D-fortified milk) | 1/2 cup | 50 |
| Cereal, vitamin D fortified | 3/4 to 1 cup | 40 |
| Egg | 1 whole | 20 |
| Liver or beef, cooked | 3 1/2 ounces | 15 |
| Cheese, Swiss | 1 ounce | 12 |
Siddiqu “The Personal Trainer” is a CPT, motivational speaker, author of How Are You Fat and Saved?! He is also the Co-creator of the House Music Workout Class and the exercise series “You Would Think I Invented Sweat” for more information visit our WEBSITE www.chicagofit4life.com
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