Vitamin D in food

Sun exposure is necessary for its synthesis

Foods rich in Vitamin D:

• Fish: fish liver (210 µg), tuna (25 µg),
• Shellfish and derivatives: prawns (18 µg)
• Egg: Egg yolk (25 µg)
• Meat: 0,01-2,2 µg
• Butter: 0,76 µg
• Cheese: 0,28 µg
• Milk: 0,03 µg

(Values over 100gr of food)

How his deficit manifests itself:

In the blood test: high PTH (Ca normal).
On a physical level: It usually does not produce symptoms. In the medium term, accelerated bone degeneration and other metabolic disorders.

Other considerations:

Vitamin D is the set of 2 vitameros (Vitamin D3 – cholecalciderol- and Vitamin d2 – ergocalciferol-), it has a fundamental role in the metabolism of Calcium and phosphorus favouring the mineralization of the bones (it increases the osteoclastic activity), and the absorption of calcium and phosphorus at intestinal and renal level. Its deficiency is associated with bone deformities (rickets in children, osteomalacia in adults and osteoporosis in advanced ages), lack of growth in children or alterations in the teeth, muscular weakness, tetanias, convulsions, paresthesias…
Adequate exposure to the sun favours the formation of vitamin D3 at the level of the skin, this vitamer is very active and could cover the daily needs of Calcium (in a standard person) without the obligation to supply Calcium through the diet.
Children up to the age of 6 and pregnant or lactating women have increased Calcium needs.

Natural dietary supplements based on Vitamin D should not be taken without medical supervision because an excess of Vitamin D could excessively increase calcium intake favouring kidney stones.

It is convenient that bariatric surgery patients drink milk enriched in Calcium and Vitamin D.