Coach BK and Eddie Pinero chat about what the successful people do to be successful, the mental skills that can change the game.
www.bonniekissinger.com
https://www.yourworldwithin.com/
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Coach BK and Eddie Pinero chat about what the successful people do to be successful, the mental skills that can change the game.
www.bonniekissinger.com
https://www.yourworldwithin.com/
Vitamin D : fat-soluble vitamin, which is actually a hormone. It is the only vitamin that the body will produces on its own.
Food* | Micrograms (mcg) per serving | International Units (IU) per serving | Percent DV* |
---|---|---|---|
Cod liver oil, 1 tablespoon | 34.0 | 1,360 | 170 |
Trout (rainbow), farmed, cooked, 3 ounces | 16.2 | 645 | 81 |
Salmon (sockeye), cooked, 3 ounces | 14.2 | 570 | 71 |
Mushrooms, white, raw, sliced, exposed to UV light, ½ cup | 9.2 | 366 | 46 |
Milk, 2% milkfat, vitamin D fortified, 1 cup | 2.9 | 120 | 15 |
Soy, almond, and oat milks, vitamin D fortified, various brands, 1 cup | 2.5-3.6 | 100-144 | 13-18 |
Ready-to-eat cereal, fortified with 10% of the DV for vitamin D, 1 serving | 2.0 | 80 | 10 |
Sardines (Atlantic), canned in oil, drained, 2 sardines | 1.2 | 46 | 6 |
Egg, 1 large, scrambled** | 1.1 | 44 | 6 |
Liver, beef, braised, 3 ounces | 1.0 | 42 | 5 |
Tuna fish (light), canned in water, drained, 3 ounces | 1.0 | 40 | 5 |
Cheese, cheddar, 1 ounce | 0.3 | 12 | 2 |
Mushrooms, portabella, raw, diced, ½ cup | 0.1 | 4 | 1 |
Chicken breast, roasted, 3 ounces | 0.1 | 4 | 1 |
Beef, ground, 90% lean, broiled, 3 ounces | 0 | 1.7 | 0 |
Optimal serum concentrations of 25(OH)D for bone and general health have not been established because they are likely to vary by stage of life, by race and ethnicity, and with each physiological measure used [1,13,14]. In addition, although 25(OH)D levels rise in response to increased vitamin D intake, the relationship is nonlinear [1]. The amount of increase varies, for example, by baseline serum levels and duration of supplementation. Resource: https://ods.od.nih.gov/factsheets/VitaminD-HealthProfessional/
*Serum concentrations of 25(OH)D are reported in both nanomoles per liter (nmol/L) and nanograms per milliliter (ng/mL). One nmol/L = 0.4 ng/mL, and 1 ng/mL = 2.5 nmol/L.
nmol/L* | ng/mL* | Health status |
---|---|---|
<30 | <12 | Associated with vitamin D deficiency, which can lead to rickets in infants and children and osteomalacia in adults |
30 to <50 | 12 to <20 | Generally considered inadequate for bone and overall health in healthy individuals |
≥50 | ≥20 | Generally considered adequate for bone and overall health in healthy individuals |
>125 | >50 | Linked to potential adverse effects, particularly at >150 nmol/L (>60 ng/mL) |