Vitamin D

About vitamin D Vitamin D is a group of fat-soluble prohormones, the two major forms of which are vitamin D2 (or ergocalciferol) and vitamin D3 (or cholecalciferol). The term vitamin D also refers to metabolites and other analogues of these substances. Vitamin D3 is produced in skin exposed to sunlight, specifically ultraviolet B radiation. Vitamin D deficiency can result from inadequate intake coupled with inadequate sunlight exposure, disorders that limit its absorption, conditions that impair conversion of vitamin D into active metabolites, such as liver or kidney disorders, or, rarely, by a number of hereditary disorders. Deficiency results in impaired bone mineralisation, and leads to bone softening diseases, rickets in children and osteomalacia in adults, and possibly contributes to osteoporosis. However, sunlight exposure, to avoid deficiency, carries other risks, including skin cancer; this risk is avoided with dietary absorption, either through diet or as a dietary supplement. Vitamin D in food Very few foods are naturally rich in vitamin D, so much vitamin D intake in the industrialised world is from fortified products including milk, soy milk and breakfast cereals or supplements.[1] Natural sources of vitamin D include:[1] Fish liver oils, such as cod liver oil, 1 Tbs. (15 mL) provides 1,360 IU (one IU equals 25 ng) Fatty fish species, such as: Herring, 85g (3 oz) provides 1383 IU Catfish, 85g (3 oz) provides 425 IU Salmon, cooked, 3.5 oz provides 360 IU Mackerel, cooked, 3.5 oz, 345 IU Sardines, canned in oil, drained, 1.75 oz, 250 IU Tuna, canned in oil, 3 oz, 200 IU Eel, cooked, 3.5 oz, 200 IU One whole egg, provides 20 IU Beef liver, cooked, 3.5 ounces, provides 15 IU Recipes or articles that contain Vitamin D