Vitamin D deficiency causes rickets in children and osteoporosis and osteopenia in adults. What is more, every day, there are studies that indicate the role of this substance in the prevention of diseases, such as coronary artery disease and diabetes, for example. Therefore, it is better to learn the care needed to maintain adequate levels of vitamin D in children and protect them from diseases. So, how much vitamin D should be consumed per day?
In accordance with researchers, vitamin D intake should conform to the following amount: Young children in the age group of 1 to13 years should consume 10 mcg a day. Boys and men in the age group of 13 to 50 years should consume 5 to 10 mcg a day.
Men in the age group of 51 to 70 years should consume 15 mcg a day. Girls and women in the age group of 13 to 50 years should consume 5 mcg a day and women in the age group of 5 to 70 years should consume 10 mcg a day.
The types of food that are abundant vitamin D are:
Yogurt, butter, whole milk, cod liver oil, egg yolks, fish such as tuna are all good sources of vitamin D. This vitamin is present in fatty foods. So it is better to take care of the quantities of consumption, as per nutrition specialists.
Exposure to the sun is very much required for the production of vitamin: Exposure to the sun is important, so that the body can absorb the vitamin D you consume. In the case of adults, exposure to the sun is recommended, at least, three times a week for a period of about 15 to 30 minutes. The best time for this exposure to the sun is until 10 am in the morning.