What is Vitamin D ? Nutrition

One of the fat-soluble vitamins is vitamin D. Thus, vitamin D is divided into two types: ergocalciferol (vitamin D2) and cholecalciferol (vitamin D3). For example, Vitamin D2 is found in plants and fungi, but vitamin D3 comes from sunlight. Similarly, when your skin is exposed to the sun for at least ten minutes, it absorbs enough ultraviolet B (UVB) to produce vitamin D. As a result, we do not require vitamin D from foods if we are exposed to enough sunlight.

What is Vitamin D?

Food Sources of Vitamin D

Vitamin D usually present in animal foods such as

Food

Vitamin D µg/100g

  • Milk, cow fortified, low fat 

1.3

  • Fish, sardines, cooked 

4.8

2.0

  • Chicken, meat

0.1

  • Beef, meat

0.1

(Sources: RNI Malaysia 2017 and USDA 2016)

It is the best-known soy products worldwide. Moreover, it is a staple ingredient in many Asian countries and used widely across the rest of the world.

Above all, did you know that while there are numerous types of soy sauces available around the world, just three are widely used in Malaysia:

(Sources: MyFCD)

Recommended Intake of Vitamin D

 

Age Groups 

RNI (µg/day)

Infants

 0 – 5 months  

6 – 11 months

5 µg/day

5 µg/day

Children

1 – 3 years 

4 – 6 years 

7 – 9 years 

5 µg/day

5 µg/day

5 µg /day

Adolescents

 

Boys: 10 – 18 years 

Girls:  10 – 18 years 

5 µg/day 

5 µg/day

Adults

Men: 19 – 50 years 

Women: 19 – 50 years 

Adults 

Men: 51 – 65 years 

Women: 51 – 65 years 

5 µg/day 

5 µg/day

 

10 µg RE/day 

10 µg RE/day

Elderly

Men > 65 years

Women > 65 years 

15 µg/day 

15 µg/day

Pregnancy

5 µg/day

Lactation

5 µg/day

 (Sources: RNI Malaysia 2017)

What is the ideal time to be exposed to Sunlight for Vitamin D in Malaysia?

Sum up, it has been recommended that 5–30 minutes of sun exposure to the face, arms, legs, or back without sunscreen between 10 a.m. and 3 p.m. at least twice a week will usually suffice to meet daily vitamin D requirements (Holick, 2007).


What is Vitamin D?
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