Vitamin D（ビタミンD)

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Characteristics of nutrients

  • Fat-soluble vitamin
  • For vegetable foods, provitamin D 2
    (It changes to vitamin D 2 by exposure to ultraviolet rays)
  • For animal foods, provitamin D 3
    (It changes to vitamin D 3 by exposure to ultraviolet rays)

Function of nutrients

  • Maintain normal calcium concentration in blood
  • Help calcium deposit on bone

When nutrients are deficient

  • Because it is generated by ultraviolet rays, there is no worry of deficiency
  • Osteoporosis, osteomalacia
  • Teeth wobble, lower jaw bones weaken

When nutrients overdose

  • There is no intake of excessive vitamin D in normal diet
  • Please be careful of overdose due to “supplements”
  • Hypercalcemia (blood calcium concentration rises)
    Renal dysfunction
    Anorexia, vomiting, polyuria etc.

Food that contains a lot of Vitamin D

FoodstuffIngredient per 100g （㎍)
anglerfish- liver110
jews-ear85.4
boiled and dried whitebait61.0
japanese-sand-lance54.0
sheet of dried whitebait50.0
Pacific herring50.0
Sujiko47.0
Ikura44.0
leatherfish43.0
salmon and trout39.4
sockeye salmon38.4
Karasumi33.0

Summary

  • Fat soluble vitamins → accumulated in the body
  • Vitamin D2 and D3 become vitamin D in the body
  • Work → Increase absorption of calcium and phosphorus
  • Simultaneous intake with calcium and phosphorus is desirable
  • Beware of overdose due to supplements