Fortified Foods: How Calcium and Vitamin C Staples Benefit from Added Vitamin D

Vitamin D is an essential vitamin that the body needs for calcium absorption, bone development, immune function and inflammation relief. Vitamin D deficiency can lead to rickets, a weakened immune system, an increased risk of cancer, poor hair growth, and osteomalacia. On the other hand, it is known that the body’s excess absorption of calcium due to vitamin D can cause kidney stones, according to what was published by the website “My Food Data”.

The current recommended daily value for vitamin D is 20 micrograms, which equals 800 international units, per day. The toxicity limit is believed to be in the range of 250 to 1000 µg/day. Sometimes vitamin D values ​​are given in IU titer, as 1 microgram of vitamin D equals 40 IU, with a maximum of 4000 IU per day, to avoid the accumulation of kidney stones.

The body makes vitamin D when the skin is exposed to sunlight and is therefore called the sunshine vitamin. Sun exposure is the primary source of vitamin D for most people. But sunlight may not help the body make enough vitamin D, depending on the season and where a person lives, and older people often can’t make as much vitamin D.

Foods rich in vitamin D include:
• fish
• eggs
• Mushrooms exposed to sunlight
• liver

Vitamin D is not found naturally in many foods, which is why many foods are fortified with vitamin D. This means that vitamin D has been added to many foods for the purposes of increasing health benefits. Foods fortified with vitamin D are usually rich in calcium, as follows:
• the milk
• Milk substitutes
• Yogurt
• Breakfast Cereal
Tofu
• orange juice

Increase vitamin D absorption
The body’s absorption of vitamin D when taken with fatty foods can be increased by 11-50%. Taking it with a large meal increases absorption by 50%. Magnesium plays an important role in the activation and use of vitamin D in the body.

2023-06-02 06:01:00

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