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Vitamin D (Calciferol)

Vitamin D is a fat soluble vitamin. A fat-soluble vitamin dissolves and remains in the fatty tissues of the body, reducing the need to ingest large quantities. As such symptoms from a defiency in fat-soluble vitamins may not be apparent for years. They should not be consumed in excess unless under strict medical supervision since toxic reactions from fat-soluble vitamins occur at a smaller percentage of the RDA than water-soluble vitamins.

Vitamin D is also known as the "sunshine vitamin," since it is manufactured by the body after being exposed to sunshine. Ten to fifteen minutes of sunshine three times per week is sufficient to produce the body's requirement of vitamin D. The liver and kidneys convert vitamin D from food sources or sunlight to its active form, calcitriol.

Vitamin D is essential for building and maintaining healthy bones because it helps maintain healthy levels of calcium and phosphorus. Vitamin D and calcium are involved in many body functions, including keeping the immune and nervous systems healthy. Calcium is also the principal element in bone, and can only be absorbed by the body when vitamin D is present. Rickets, a vitamin D deficiency disease responsible for softening and weakening bones in children, used to be quite common but is now quite rare in countries that have adopted the practice of fortifying milk products.
3D picture of Vitamin D (Calciferol)

Different forms or alternative names for Vitamin D (Calciferol):
sunshine vitamin

Importance of Vitamin D (Calciferol):
improves absorption and utilization of calcium and phosphorous
required for bone and teeth formation
maintains a stable nervous system
maintains a healthy heart

Good sources of Vitamin D (Calciferol) are:
sardines, salmon, tuna, liver, egg yolk,

We have sorted our nutrition database by Vitamin D (Calciferol) so you can easily see how much Vitamin D (Calciferol) is contained in different foods. You can also search through our database using the search box below or browse the Vitamin D (Calciferol) content by food category.

Search for Vitamin D (Calciferol) content in Food

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Vitamin D (Calciferol) content by food category:

Baby Foods    Baked Products
Beef Products    Breakfast Cereals
Cereal Grains and Pasta    Dairy and Egg Products
Drinks    Ethnic Foods
Fast Foods    Fats and Oils
Fish    Fruits
Lamb, Veal, and Game Products    Legumes and Legume Products
Meals, Entrees, and Sidedishes    Nuts
Pork    Poultry Products
Sausages and Luncheon Meats    Snacks
Soups, Sauces, and Gravies    Spices and Herbs
Sweets    Vegetables

Deficiency of Vitamin D (Calciferol) may cause:
tooth decay
softening of bones
improper healing of fractures
muscular weakness
inadequate absorption of calcium
retention of phosphorous in the kidneys

Adequate Intake (AI) for Vitamin D (Calciferol):
children 1-3 yrs 5 μg
children 4-8 yrs 5 μg
children 9-13 yrs 5 μg
Males 14-50 yrs 5 μg
Males 51-70 yrs 10 μg
Males 70+ yrs 15 μg
Females 14-50 yrs 5 μg
Females 51-70 yrs 10 μg
Females 70+ yrs 15 μg
Pregnancy 19-50 yrs 5 μg
Lactation 19-50 yrs 5 μg

For further information on nutrients RDA see our complete list for recommended dietary allowance.

Nutrition Facts

calories, fat, carbohydrate, high protein foods, high fiber foods, low carb foods, calcium, iron, magnesium, chromium, phosphorus, chloride, potassium, sodium, fluoride, iodine, zinc, copper, manganese, selenium, vitamins and minerals, vitamin A, vitamin E, vitamin D, vitamin C, vitamin B1 (thiamin), vitamin B2 (riboflavin), vitamin B3 (niacin), vitamin B5 (pantothenic acid), vitamin B6, biotin (vitamin B7), Folic Acid (vitamin B9), vitamin B12, vitamin B13, vitamin B15, vitamin B17, vitamin K, folic acid, tryptophan, threonine, isoleucine, leucine, lysine, methionine, cysteine, phenylalanine, tyrosine, valine, arginine, histidine, alanine, aspartic acid, glutamic acid, glycine, proline, serine, cholesterol, essential fatty acids, trans fat, saturated fat, recommended daily allowance

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Disclaimer: The information provided by Diet & Fitness Today is for general information and should not be used during any medical emergency or for the diagnosis or treatment of any medical condition. You should always consult a licensed physician or medical professional for diagnosis and treatment of any medical condition and before starting any weight loss or fitness regime.