Vitamin D has become a subject of great interest to researchers and many others looking at ways to be healthier.
More of a hormone in its action than a typical vitamin, it has long been known to play a role in bone health and keeping blood calcium levels normal. Recent research has brought this vitamin to the forefront for many remarkable reasons. Many different genes in our bodies are regulated by this nutrient, which means it is associated with almost everything your body does!
The really big news now is that a lack of Vitamin D has been linked to many common diseases and conditions. These include depression, dementia, heart disease, cancers, Type 1 diabetes, muscle weakness and multiple sclerosis. Higher levels of Vitamin D may help improve insulin sensitivity in people with Type 2 diabetes. The recommended daily intake has increased over the past several years. The current recommendation for people up to the age of 70 is 600 IU (international units). The amount for those over 70 is 800 IU daily.
One of the unique and fascinating aspects of Vitamin D is that not only do we get it from foods that we eat, but our bodies can actually make it. Vitamin D is made in the skin following exposure to UV-B sunlight. You need about 15-20 minutes of direct sun on a large part of your body to meet your needs. This is problematic with the risk of skin cancer this presents. There are other concerns with counting on sunlight to meet your Vitamin D needs. The darker your skin, the less Vitamin D you are able to produce. If you don't live in a climate conducive to being outdoors or you're unable to get outside much, you can't count on receiving adequate Vitamin D this way.
Vitamin D is in some of the foods we eat, but it's not plentiful. Main sources are fortified dairy products and certain fatty fish. One cup of milk provides about 100 IU, 3 ounces of tuna about 200 IU, 3 ounces of salmon about 360 IU. Other fortified foods are emerging, such as fortified orange juice and breakfast cereals. Normally dietitians like to encourage receiving our nutrients from wise food choices as the combination of nutrients occurring in foods may work together to improve absorption, but Vitamin D may be an exception. Routine supplementation is commonly indicated to make sure you are covered. A typical multivitamin may have 200-400 IU. Taking a supplement of Vitamin D3-1,000 IU daily, along with drinking two glasses of milk daily, would be adequate to meet Vitamin D needs from a combination of food and supplement.
It is possible to get too much vitamin D, but pretty unlikely. The current upper limit is 4,000 IU per day, but many experts think this could be much higher. Talk with your physician about any supplements you are considering taking and if a blood test to determine your Vitamin D level is indicated.
Emily Aughtman is a registered dietitian and certified diabetes educator and has been working at SSM Health-St. Mary's Hospital in Jefferson City for 14 years.
Salmon patties
1 can (14.75 ounces) canned salmon
1 egg
cup finely diced onion
cup breadcrumbs
1 tablespoon lemon juice
1 teaspoon Dijon mustard
teaspoon garlic powder
teaspoon salt
Pinch of cayenne pepper (optional)
1-2 tablespoons olive oil
Open the can of salmon; drain and discard liquid. Use a fork to break apart the salmon. Add the remaining ingredients to salmon and mix. Heat olive oil over medium heat in skillet. Shape mixture into four to six patties. Carefully add the patties to the oil, cooking until lightly brown. Use a fish turner or wide spatula to carefully turn and brown the other side. Drain on paper towels. Serve immediately.
Tips:
Add peppers, celery or other vegetables in place of or in addition to the onion.
Saute vegetables prior to making patties for a softer consistency.
Adjust seasonings to personal preference.
Nutrition: A 4-ounce salmon patty contains approximately 350-375 IU of Vitamin D.