How to choose vitamin D foods in Canada
The sun and vitamin D are essential nutrients for many Canadians.
And they can help us avoid many common illnesses, like osteoporosis, high blood pressure, and cardiovascular disease.
But how do you find the vitamin D in a wide variety of foods?
The answer is simple: you can’t.
Here’s how to make it at home.1.
Vitamin D: the basicsFoods with high levels of vitamin D (vitamin D3) are the perfect choice for Canadians who need vitamin D, since their skin can’t handle the vitamin without protection from UV rays.
A single glass of red wine (about 1.2 glasses) or green tea (1.2 to 1.4 cups) contains about 5,000 IU of vitamin K1 per cup.
A glass of fortified milk (2 cups) or fortified yogurt (1 cup) contains 20,000 to 25,000 mcg per cup (depending on brand).
The same amounts of vitamin C are also a great choice for vegans.
A serving of cottage cheese, which is a mix of milk and cheese, contains 20 mg vitamin C per cup, which comes out to about 1.3 mcg vitamin C/cup.
And a glass of orange juice contains about 20 mcg, which equates to about 5.3 mg vitamin D3 per cup; the equivalent of about 10,000-15,000 U.S. mcg/day.2.
The most common foodsHigh in vitamin D: beans, nuts, fruits, meats, eggs and dairy products, vegetables, legumes and fish and shellfish.
High in Vitamin D2: dairy products such as cheeses, dairy-free milks, cheese-based soups and stews, yogurt, yogurt substitutes and other dairy products.3.
How to get vitamin DA glass of milk, yogurt or other dairy-based dairy products (e.g., milk, whole milk, low fat dairy products) will give you enough vitamin D to support healthy skin.
You should drink one glass of water per day for two to four days.
However, you can drink two glasses of water for two days before or after a meal.4.
Vitamin supplementsThe Mayo Clinic recommends that you get one glass or more of vitamin supplements daily.
They include vitamin D2, vitamin D 3 and D 4 , as well as vitamin D 2 vitamin and D 3 vitamin supplements, which are often fortified with vitamin D. However you choose to supplement, make sure to include at least 1,000,000 vitamin D daily, and use products with a vitamin D content at least 80%.5.
The recommended daily intake for vitamin D for people ages 18 to 65, with a family history of vitamin A deficiency and a serum vitamin D concentration of 10 ng/mL, is 600,000 for women and 500,000 and 200,000 ng/ml for men, respectively.6.
For women, the recommended daily amount is 200,,000 μg (100,000mcg) vitamin D per day.
For men, the recommendation is 800,000 mg vitamin K2 per day, or about 1,500,000 u.o.m.vitamin K2 has also been shown to have anti-inflammatory, anti-cancer, antiplatelet, and antifungal properties.7.
How much vitamin D can you get from fruits and vegetables?
Vitamin D is found in some fruits and other vegetables, but it’s mostly in the form of vitamin E, vitamin C, and beta carotene, which can be absorbed in foods and in the skin.
Some foods with high vitamin D include tomatoes, oranges, watermelon, peppers, carrots, Brussels sprouts, parsnips, Brussels nuts, cauliflower, spinach, broccoli, peas, garlic, cabbage, leeks, eggplant, brussels sprouts and peppers.
It can also be absorbed by the skin through the skin, but this is less common than in the intestines.8.
What about the recommended intake of vitamin B12 for pregnant women?
In Canada, the U.K., Australia and New Zealand, the Recommended Daily Intake (RDI) is 200 μg/day for women ages 18 and over, and 100 μg/week for women over age 50.
The RDI for pregnant and lactating women is 50 μg/24 hours.
It’s also possible to get enough vitamin B6 by consuming vitamin B-12 supplements.
For more information, see our page on B12.9.
Vitamin B12 supplements are available in several forms, including capsule, powder and powder-only.
They’re usually fortified with vitamins B6 and B12, but can also contain vitamin B3, vitamin B2, and vitamin B1.10.
Vitamin C supplements are also available, and can contain vitamin C and vitamin E. Some can be fortified with iron, but other supplements can be made with vitamin