Vitamin D: Vitamin D has been reported to improve the absorption and utilization of calcium and phosphorous; required for bone and teeth formation; maintains a stable nervous system and normal heart action.
Deficiency Symptoms: May lead to rickets, tooth decay, softening of bones, improper healing of fractures, lack of vigor, muscular weakness, inadequate absorption of calcium, retention of phosphorous in the kidneys.
US RDA: 400 IU per day for adults.
VITAMIN D
SERVING
FOODS SIZE CALORIES IU (Nutritional amount) % Daily value Shiitake mushrooms, dried 9 each 95.9 537 134
Salmon, broiled or baked 3 oz-wt 154.7 425 106
Shrimp, steamed or boiled 4 oz-wt 112.3 162 40
Milk, cow, 2% 1 cup 121.2 97 24
Cod, Pacific, baked or broiled 4 oz-wt 119.1 63 16
Snapper, baked 4 oz-wt 145.2 45 11
Halibut, baked or broiled 4 oz-wt 158.8 45 11
Milk, goat 1 cup 167.9 29 7
Egg, hen, boiled 1 each 68.2 22 5
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