In this presentation you learn about vitamin D and its sources we obtain from plant and animal . And its deficiency leads a diseases

1. Vitamin D
Subject ; Applied Nutrition
By : Hamin Afandi

2. Objectives;
• By the end of this lecture, the learner will be able to;
• Define vitamin d
• Source of vitamin d
• Function
• Deficiancy

3. Vitamin D
Definition :
A micronutrient that the body needs in small amounts to
function and stay healthy. Vitamin d helps the body use
calcium and phosphorus to make strong bones and teeth.
It is fat-soluble vitamin.
It is also known as cholecalciferol.

4. Source of Vitamin D
• We get vitamin D from 3 sources.
1) Plant source
2) Animal source
3) Sun

5. Animal source:
• Animal foodstuffs (e.g. fish ,meat ,egg, dairy) are the main sources for
naturally occurring vitamin D.
• Egg:
• Egg are also a great source of vitamin D when consumed as a
whole.
• By consuming an egg ,one can typically get 0.925mcg of
vitamin D.
• Two eggs provide 82% of your daily recommended
intake of vitamin D, eggs contain one of the highest
quantities of vitamin D of any food.

7. Salmon :
• Oils from fish are an excellent source of vitamin D.
• A 100g salmon filet contains 11.25mcg of vitamin D.
• Salmon , mackerel and sardines are a wonderful source of
vitamin D.

8. • Milk :
• One glass of milk contains 2.5mcg of vitamin D while a
bowl of yogurt contains 2mcg of vitamin D.
• Vitamin D rich fruits and milk are great options for
vegetarians who cannot include sea food in their diet.

9. Cod liver oil:
Cod liver oil is a popular supplement .if you don’t like fish
taking cod liver oil is another way to get nutrients .
It is an excellent source of vitamin d .
It has been used for many years to treat vitamin deficiency.
It contains 11.20mcg of vitamin D per spoon.

10. Plant source:
Spinach :
• Spinach is one of the best sources of vitamin D in vegetable.
• It also has a high content of calcium and an excellent source
of energy.
• A cup of cooked spinach contains 25% of the daily
recommended intake of vitamins ,calcium , iron and fiber.

11. • Banana :
• Banana is another rich in vitamin D fruit and also a great
source of magnesium which activates the vitamin D content
in our body.

12. • Mushroom :
• Another great source of vitamin D in vegetables are
mushrooms.
• In the presence of sunlight , mushrooms can synthesize
vitamin D content in it and are set to contain 57.5mcg in
every 100g.

14. • Orange :
• Orange are one of the fruits rich in vitamin D as its juice
fortified with calcium and vitamin D.
• One cup of orange juice gives around 2.5mcg of vitamin D
which is ideal for daily consumption.

15. List of vitamin D rich fruits ,vegetables and
food items
Food items Vitamin D
Eggs 0.925mcg (whole egg)
Salmon 11.25mcg (per 100g)
Milk 2.5mcg (1 glass )
Cod liver oil 11.20mcg (1 tea spoon)
Spinach 0.775mcg (per 100g)
Banana 1.875mcg (per)
Mushrooms 57.5mcg (100g)
Oranges 2.5mcg (per cup)

17. Sun :
• The sun is one of the best source of vitamin D for human
body.
• When your skin is exposed to sunlight , it makes vitamin D
from cholesterol .The sun ultraviolet rays (UV rays) hit
cholesterol in the skin cells , providing the energy for
vitamin D synthesis to occur.
• however , too much sun light comes with its own health
risks.

18. Sunshine dose needed to avoid “vitamin
D” deficiency
summer Spring/autumn winter
Fair skin 10 min 20 min 30 min
Dark skin 20 min 60 min 90 min

19. The recommended daily intakes of vitamin d
Age Recommended daily intake
Infants 0-12 months 400 IU (10 mcg)
Children 1-18 years 600 IU (15 mcg)
Adults up to 70 years 600 IU (15 mcg)
Adults over 70 years 800 IU (20 mcg)
Pregnant or lactating woman 600 IU (15 mcg)

20. Function :
• Its strengthens the immune system.
• It might prevent certain types of cancer.
• It boost your mood.
• It can lower the risk of rheumatoid arthritis.
• It lower the risk of type 2 diabetes.
• It can help lower blood pressure.
• It might reduce the risk of heart disease.
• It help the body absorb and retain calcium and phosphorus.
• It is also essential for the dental health , it prevents tooth decay and lose strengthens
the gums and reduce risk of any oral infections.
• It is essential for building bone.

21. Deficiency
• Bone loss
• Hair loss
• Muscle pain
• High blood pressure
• Heart attacks
• Depression

25. References
• http://www.hsph.harvard.edu
• http://www.healthline.com
• http://www.medicalnewstoday.com
• https://www.everydayhealth.com