BIO 111 Lecture Notes - Lecture 13: Cod Liver Oil, Cholecalciferol, Ergocalciferol
6 Jan 2021
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Retinol from animal foods cod liver oil, liver (ancient treatment for blindness) 3 oz. liver. Beta carotene from plants(dark orange/green fruits/veggies) 1 c of sweet potato, carrot, pumpkin or spinach provides 1. 5 to 2 times rda. Foods naturally high in carotenoids and marketed as functional lycopene in catsup. Animals (fatty fish), -- cod liver oil (10-15x rda for 1 tbsp. Oysters and fish 2 times rda for 3 oz. Mushrooms shitake 1c 100% rda lots of mushrooms. Fortified dairy - milk rda in 8 oz. Together 75% of the rda for the day. Super popular b/c studies that show people lived longer. Not warranted unless not in sun conversion of cholesterol by help of sun (80-100%) from sun. D2 vs. d3 most supplements have d3. Uvb light from the sun strikes the skin, and humans synthesize vitamin d3, so it is the most "natural" form.
