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Inside this issue:
The role of vitamin D and where it comes from
Health tip recipe
Quote of the Day
Now that we are finally getting nicer weather and summer is fast approaching there is no better time to ensure your vitamin D levels are adequate.
Personally I believe that everyone should be tested for Vitamin D when suffering from any immune challenge but this is an often over looked test and considered difficult.
In recent years much research on Vitamin D has shown that this valueable nutritional for the body is severely lacking for the average person. Approximately 95% of the population is dangerously low on Vitamin D due to avoiding the sun and use of sun screens.
Vitamin D is necessary for calcium absorbtion, a bone builder, and also helps prevent Osteoporosis. Vitamin D has other roles in human health, including modulation of neuromuscular and immune function and reduction of inflammation.
The most perfect form of Vitamin D is from the sun. Exact amounts of sun exposure are not certain as there are many variables that play a role in this, it is considered that 10 minutes of sunshine per day on ones face and arms should supply adequate amounts of Vitamin D.
The most important things to remember are, do not get a sunburn as this over exposure could lead to skin cancer. Avoid using sun screen for this daily exposure as sun screen blocks vitamin D absorbtion.
Individuals with limited sun exposure need to include good sources of vitamin D in their diet or take a supplement (poorer source of vitamin D due to difficulty utilizing Vitamin D from a supplemental source.
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The Daily Values for vitamin D is 400 International Units (IU) for adults and children age 5 and older.
Toxicity with Vitamin D is rare and not possible through sun exposure, very rare with supplementation.
B>FOOD SOURCES OF VITAMIN D
Cod liver oil, 1 tablespoon 1,360 IU
Salmon, cooked, 3.5 ounces 360 IU
Mackerel, cooked, 3.5 ounces 345 IU
Tuna fish, canned in oil, 3 ounces 200 IU
Sardines, canned in oil, drained, 1.75 ounces 250 IU
Milk, nonfat, reduced fat, and whole, vitamin D-fortified, 1 cup 98 IU
Margarine, fortified, 1 tablespoon 60 IU
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 IU
Egg, 1 whole (vitamin D is found in yolk) 20 IU
Liver, beef, cooked, 3.5 ounces 15 IU
Cheese, Swiss, 1 ounce 12 IU
INTERACTIONS WITH MEDICATIONS
Vitamin D supplements have the potential to interact with several types of medications.
Corticosteroid medications such as prednisone, can reduce calcium absorption and impair vitamin D metabolism. Individuals taking medications on a regular basis should discuss vitamin D intakes with their healthcare provider.
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HEALTHY RECIPE OF THE DAY
This simple omelet or frittata is a great way to incorporate some healthy omega-3's into your breakfast or lunch. It's even better if you use omega-3 enriched eggs. This recipe also works with either two whole eggs or four egg whites. This is a perfect meal for a low carbohydrate diet.
1 egg white
1/2 cup (about 3 oz) cooked or canned salmon
1 tbsp Parmesan cheese
1 tbsp salsa
In a medium bowl, stir the egg and egg white together to blend. Chop or mash the salmon so and combine it with the eggs. Add the cheese and salsa and pour the mixture into a small, lightly oiled non-stick skillet. Cook over medium heat for 2 - 3 minutes until set. You can then turn the frittata over (don't worry if it breaks up) or put the skillet in a hot oven for 2 minutes to set the top.
9 g total fat (3 g sat)
235 mg cholesterol
2 g carbohydrate
28 g protein
0 g fiber
331 mg sodium
QUOTE OF THE DAY
Happiness is nothing more than good health and a bad memory.
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