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Magics everywhere if you only know where to look, but I hadnt thought about finding it in a pumpkin
Adults need 10 micrograms (400 IU) of vitamin D daily, as recommended by the NHS
It's, of course, trickier to pin down how much of that disparity is due to body weight discrimination
Ensure adequate calcium (1,000-1,200 mg daily) and vitamin D (600-800 IU daily) intake, consume sufficient protein (1.0-1.2 g/kg body weight daily), perform weight-bearing and resistance exercise at least 150 minutes weekly, avoid smoking, and limit alcohol consumption
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