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Vitamina D - Food Sources

Nombres alternativos

Colecalciferol; Vitamina D3; Ergocalciferol; Vitamina D2

Fuentes alimenticias:

El cuerpo produce la vitamina D cuando la piel se expone directamente al sol. Por eso, con frecuencia se denomina la vitamina de la "luz del sol". La mayoría de las personas satisfacen al menos algunas de sus necesidades de vitamina D de esta manera.

Muy pocos alimentos contienen vitamina D de manera natural. En consecuencia, muchos alimentos son enriquecidos con esta vitamina. Fortificado o enriquecido quiere decir que al alimento se le han agregado las vitaminas.

La vitamina D se encuentra en los siguientes alimentos:

  • Productos lácteos
    • el queso
    • la mantequilla
    • la crema de leche
    • la leche enriquecida (en Estados Unidos toda la leche se enriquece con vitamina D)
  • Pescado graso (atún, salmón y caballa)
  • Ostras
  • Cereales para el desayuno, margarina y leche de soya enriquecidos (verifique la tabla de información nutricional en la etiqueta del alimento)

Puede ser muy difícil obtener suficiente vitamina D de fuentes alimentarias solamente. En consecuencia, algunas personas posiblemente necesiten tomar un suplemento de esta vitamina. La vitamina D que se encuentra en los suplementos y alimentos enriquecidos viene en dos formas diferentes:

  • D2 (ergocalciferol)
  • D3 (colecalciferol)
  • Reviewed last on: 2/8/2011
  • Alison Evert, MS, RD, CDE, Nutritionist, University of Washington Medical Center Diabetes Care Center, Seattle, Washington. Also reviewed by David Zieve, MD, MHA, Medical Director, A.D.A.M., Inc.

Referencias

Escott-Stump S, ed. Nutrition and Diagnosis-Related Care. 6th ed. Philadelphia, Pa: Lippincott, Williams & Wilkins; 2008.

Sarubin Fragaakis A, Thomson C. The Health Professional's Guide to Popular Dietary Supplements. 3rd ed. Chicago, IL: American Dietetic Association; 2007.

Institute of Medicine, Food and Nutrition Board. Dietary Reference Intakes: Calcium, Phosphorus, Magnesium, Vitamin D, and Fluoride. National Academy Press, Washington, DC, 2010.

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