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Nutrition > Ask an Expert
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Find out how to keep healthy by getting the facts on proper nutrition: what to eat and what not to eat. Learn what your body needs, if dieting works, balanced food portions, and much more.
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What are good dietary sources of Vitamin D?
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Vitamin D has been the focus of a great deal of media attention lately with recent findings suggesting that those that are deficient in the sunshine vitamin may be at a higher risk of developing colon and breast cancer. Low levels of vitamin D also appear to be associated with a higher risk of heart attack in men. In light of its apparent health benefits, the Canadian Cancer Society recommends that non-white adults take 1,000 IU daily year round. White adults are recommended to take that same amount in fall and winter, when less daylight causes a decline in our bodies' production of vitamin D.

The Dietary Reference Intake for adequate intake (AI) of Vitamin D for infants, children, men, and women aged 19 to 50 is 5 g/day (200 IU/day). Because there are few natural sources of dietary vitamin D, often limited to fatty fish such as salmon and fish liver oils, most of the vitamin D intake in developed countries is from fortified foods such as milk, soy milk, and breakfast cereals. Mushrooms have been shown recently to provide vitamin D if exposed to UV light after being harvested, and eggs contain small amounts as well.



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