Boost our Vitamin D!
Article révisé le 30 October 2018
In the northern hemisphere, it’s impossible for our bodies to produce Vitamin D from sunlight in the wintertime, from November to February. Should we take a supplement?
Not necessarily, as long as we consume enough dietary sources of Vitamin D. However, it is strongly recommended that we take a daily supplement of 600 IU (International Unit) as of age 50 (800 IU as of age 70).
Recommended nutrient intakes
Age 1 – 70. . . . . . . . . . . . . . . . . . . . . 600 IU (15 μg)
Age 71+. . . . . . . . . . . . . . . . . . . . . . . 800 IU (20 μg)
Dietary sources of Vitamin D
- 75 g of salmon. . . . . . . . . . . 200 – 680 IU (broiled or grilled)
- 75 g of herring, halibut or trout .145 – 190 IU (broiled or grilled)
- 75 g of tilapia or whitefish. . 120 – 135 UI (broiled or grilled)
- 250 ml of milk. . . . . . . . . . . . . 80 – 105 IU (or soy beverage, Foods rich in Vitamin D)
- 15 ml of margarine,Foods rich in Vitamin D. . . . . . . . . . . . . 75 IU
- 100 g of yogourt,Foods rich in Vitamin D. . . . . . . . . . . . . . .70 IU
- 2 large eggs. . . . . . . . . . . . . . . . . . . . .50 IU
Sources: hc-sc.gc.ca, lesliebeck.com
The Viva Workplace health and wellness program is a turnkey program that’s specially designed to meet employers’ needs with regard to health and wellness promotion and prevention.
Valérie Fernandez
Health Promotion Specialist
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