Thank you both for sharing your issues and concerns and all the information. Although I spend a good deal of time outdoors, I know I've had a vitamin D deficiency since childhood, and don't get enough Calcium, because I'm lactose intolerant and can't drink whole milk. I do take a multivitamin, but am not really good about taking my Calcium supplement. I've also had to take Prednisone to control lupus flare ups (fortunately, not for a couple of years, now).
I'm just hoping that the foods I eat are enough to get a decent amount of vitamin D.
Vitamin D-rich foods:
Selected food sources of vitamin D
The following lists suggests dietary sources of vitamin D. Fortified foods are a major source of vitamin D. Breakfast cereals, pastries, breads, crackers, cereal grain bars and other foods may be fortified with 10% to 15% of the recommended daily value for vitamin D. It is important to read the nutrition facts panel of the food label to determine whether a food provides vitamin D.
* Cod Liver Oil, 1 Tbs: 1,360 IU
* Salmon, cooked, 3 1/2 oz: 360 IU
* Mackerel, cooked, 3 1/2 oz: 345 IU
* Sardines, canned in oil, drained, 3 1/2 oz: 270 IU
* Milk, nonfat, reduced fat, and whole, vitamin D fortified, 1 c: 98 IU
* Margarine, fortified, 1 Tbs: 60 IU
* Pudding, 1/2 c prepared from mix and made with vitamin D fortified milk: 50 IU
* Dry cereal, Vitamin D fortified w/10% of the recommended daily value, 3/4 c: 40-50 IU (other cereals may be fortified with more or less vitamin D)
* Liver, beef, cooked, 3 1/2 oz: 30 IU
* Egg, 1 whole (vitamin D is present in the yolk): 25 IU
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Thank you both for sharing your issues and concerns and all the information. Although I spend a good deal of time outdoors, I know I've had a vitamin D deficiency since childhood, and don't get enough Calcium, because I'm lactose intolerant and can't drink whole milk. I do take a multivitamin, but am not really good about taking my Calcium supplement. I've also had to take Prednisone to control lupus flare ups (fortunately, not for a couple of years, now).
I'm just hoping that the foods I eat are enough to get a decent amount of vitamin D.
Vitamin D-rich foods:
Selected food sources of vitamin D
The following lists suggests dietary sources of vitamin D. Fortified foods are a major source of vitamin D. Breakfast cereals, pastries, breads, crackers, cereal grain bars and other foods may be fortified with 10% to 15% of the recommended daily value for vitamin D. It is important to read the nutrition facts panel of the food label to determine whether a food provides vitamin D.
* Cod Liver Oil, 1 Tbs: 1,360 IU
* Salmon, cooked, 3 1/2 oz: 360 IU
* Mackerel, cooked, 3 1/2 oz: 345 IU
* Sardines, canned in oil, drained, 3 1/2 oz: 270 IU
* Milk, nonfat, reduced fat, and whole, vitamin D fortified, 1 c: 98 IU
* Margarine, fortified, 1 Tbs: 60 IU
* Pudding, 1/2 c prepared from mix and made with vitamin D fortified milk: 50 IU
* Dry cereal, Vitamin D fortified w/10% of the recommended daily value, 3/4 c: 40-50 IU (other cereals may be fortified with more or less vitamin D)
* Liver, beef, cooked, 3 1/2 oz: 30 IU
* Egg, 1 whole (vitamin D is present in the yolk): 25 IU
Source: Medical College of Wisconsin
Also:
* tuna, canned in oil (3 oz)
August 14, 2008 - 7:26pm* swiss cheese (1 oz)
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