One of the most common nutrient deficiencies developing during winter is vit.D deficiency, which is associated with Cardiovascular disease , M.S., Type1 diabetes, bone fractures, cancer, etc.

WINTER DEFICIENCY

19 Dec 2008

According to the latest studies, two thirds of the North American population does not get enough vitamin D.

The optimal dose of vitamin D reduces the risk of developing:

Cardiovascular disease

Multiple sclerosis

Type 1 diabetes

Bone fractures

Cancer

Food	IUs per serving*	Percent DV**
Cod liver oil, 1 tablespoon	1,360	340
Salmon, cooked, 3.5 ounces	360	90
Mackerel, cooked, 3.5 ounces	345	90
Tuna fish, canned in oil, 3 ounces	200	50
Sardines, canned in oil, drained, 1.75 ounces	250	70
Milk, nonfat, reduced fat, and whole, vitamin D-fortified, 1 cup	98	25
Margarine, fortified, 1 tablespoon	60	15
Ready-to-eat cereal, fortified with 10% of the DV for vitamin D, 0.75-1 cup (more heavily fortified cereals might provide more of the DV)	40	10
Egg, 1 whole (vitamin D is found in yolk)	20	6
Liver, beef, cooked, 3.5 ounces	15	4
Cheese, Swiss, 1 ounce	12	4