Vitamin D ... the Secret of Calcium’s Helper

Calcium is essential to developing and maintaining bone strength and plays a super important part in preventing osteoporosis. News? Not really. Most folks know about calcium because it’s a mineral that’s made the headlines for a while. But — yes, there’s a but — do you know about vitamin D, also known as calcium’s helper? It’s not surprising if you don’t. The health benefits of this vitamin are still a secret to many people. Well, a secret no longer — here’s the scoop:

Nickname: Vitamin D is often referred to as the “sunshine vitamin,” because given adequate exposure to sunlight, our bodies can make all the vitamin D they need. According to the Dairy Council Digest, casual exposure to sunlight (i.e. 5 to 15 minutes of exposure, two to three times a week) can provide 80 percent to 100 percent of your vitamin D requirement. However, a number of factors can interfere with getting enough vitamin D from sunlight alone. They include: having darker skin (more melanin), age, sunscreen use, clothing and the winter season.

What it does: Vitamin D plays an important role in regulating blood calcium levels as well as aiding in the absorption of calcium and phosphorus. When taken with calcium, the pair works together to help protect bones against age-related bone loss.

How much to get: The Institute of Medicine established the following adequate intake levels for vitamin D. However, new research is looking at the potential benefit of certain populations consuming higher levels. The 2005 Dietary Guidelines for Americans recommends an intake of 1000 IU (International Units) of vitamin D daily for people with an increased risk of not getting enough, including older adults, individuals with dark skin and those with insufficient exposure to sunlight.

Age                                                                           Recommended Daily Amount

Children, adolescents, adults up to age 50              200 IU

Adults age 51 to 70                                                  400 IU

Adults over 70                                                           600 IU

How to get it: Sources other than exposure to sunlight include fortified and unfortified foods, and dietary supplements.

As far as food is concerned, only a few foods naturally contain vitamin D, but many — such as milk, some yogurts and cheeses, some breakfast cereals, breads and juices — are fortified with vitamin D. Cod liver oil is one of the best sources of vitamin D. One tablespoon contains a whopping 1,360 IU, which is 340 percent of the recommended daily amount! But, if you’re not a fan of cod liver oil, the following are also good sources of vitamin D:

Food                                                  IU Per Serving                Percent Daily Value

3 1/2 ounces cooked salmon                 360                                     90

3 ounces canned tuna packed in oil       200                                     50

8 ounces vitamin D fortified milk              98                                      25

While obtaining vitamin D from food is usually best, since foods are also full of other nutrients your body needs, dietary supplements are especially useful for people at high risk of not getting enough. Remember, that includes older adults, individuals with dark skin and those with insufficient exposure to sunlight.

 

 

Salmon Cakes with Lemon-Dill Sauce

Prep time: 15 minutes

Cook time: 10 minutes

 

Salmon Cakes:

2 slices whole-wheat bread, torn into pieces

2 (6-oz.) cans Atlantic pink salmon with bones, drained and flaked

1/4 cup nonfat egg substitute

2 large scallions, chopped

 

Lemon-Dill Sauce:

1/2 tsp. finely grated lemon peel

2 tsp. lemon juice

1 1/2 cups plain lowfat yogurt

1/2 cup chopped fresh dill or 3 tbsp. dried dill

1 Roma tomato, chopped

1/2 tsp. minced garlic

 

1. To make the salmon cakes, process bread pieces in food processor until fine crumbs form. Add salmon and egg substitute; process just until well blended. Move salmon mixture to bowl and mix in chopped scallions. Shape into four 3/4-inch-thick patties. Cover and chill.

 

2. Meanwhile, prepare sauce. Combine lemon peel and lemon juice in a small bowl. In a separate bowl, combine yogurt, dill, tomato and garlic. Stir in lemon mixture; set sauce aside.

 

3. Coat a nonstick skillet with nonstick cooking spray (or butter) and heat over medium-low heat. Add patties and cook 2 to 3 minutes on each side, turning over carefully until browned and heated through. Serve salmon patties with sauce.

 

Serves 4

Per serving: 215 calories, 15g carbohydrate, 23g protein, 2g fiber, 7g fat, 2g saturated fat,

48mg cholesterol, 511mg sodium, 283mg calcium (28% Daily Value), 530 IU Vitamin D

 

 

 

Summer’s Best Mac and Cheese

Prep time: 10 minutes

Cook time: 20 minutes

 

2 cups uncooked elbow macaroni (7 oz.)

2½ cups nonfat Vitamin D fortified milk

1 tbsp. unsalted butter

3 tbsp. flour

½ tsp. dry mustard

2 cups shredded lowfat sharp Cheddar cheese

2 cups chopped fresh vine-ripened tomatoes

½ cup shredded lowfat sharp Cheddar cheese (optional)

 

 

1. Preheat oven to 375°F. Cook macaroni according to package directions.

 

2. Meanwhile, heat milk and butter in medium saucepan over medium heat. Gradually whisk in flour, dry mustard and salt to taste, if desired. Simmer 1 minute, whisking occasionally.

 

3. Remove from heat; stir in 2 cups of the cheese until melted. Add drained macaroni to saucepan and toss with cheese sauce. Stir in chopped tomatoes. Transfer mixture to 8- or 9-inch square baking dish.

 

5. Bake uncovered until hot and bubbly, about 20 minutes. Let stand 5 minutes before serving. Top with remaining cheese, if desired.

 

Serves 6

Per serving: 281 calories, 34g carbohydrate, 16g protein, 2g fiber, 6g fat, 3g saturated fat,

20mg cholesterol, 294mg sodium, 539mg calcium (54% Daily Value), 10 IU Vitamin D