Jackie Newgent

The Important Vitamin You May Be Forgetting

My mother has severe osteoporosis, so I’m extra-conscientious about preventing this debilitating condition. Most people know about calcium’s connection to strong bones, but vitamin D is just as essential. Vitamin D promotes bone health and may potentially prevent certain types of cancer. And yes, along with calcium, it’s key in preventing osteoporosis.

The Institute of Medicine (IOM) recently set new dietary recommendations for the vitamin at 600 IU. That’s three times the amount previously recommended. If you’re older, obese or dark-skinned -- or if you have a digestive disorder, such as celiac disease -- you may be at greater risk for not getting enough of this important vitamin. Here are some facts:

Sun, Sun, Sun

Your skin makes vitamin D when exposed to sunlight (which is why the nutrient is referred to as the “sunshine” vitamin). Sunscreen and protective clothing is important for lowering your risk of skin cancer, but some exposure to sunlight can be a good thing. Aim for about 15 minutes a day. The sun’s strength isn’t sufficient to make vitamin D though glass windows -- especially if you live in the northern states during the winter. If you steer clear of the sun, make sure you get enough of the nutrient from food or supplements.

Mushrooms and More

You can meet and exceed vitamin D recommendations through a properly planned diet. Note: There are only a handful of foods that naturally provide this nutrient, including fatty fish (e.g., wild salmon), egg yolks and mushrooms. In fact, mushrooms are actually the only natural source of vitamin D in the produce aisle. The mushrooms’ plant sterol, called ergosterol, converts to vitamin D when exposed to light. Another option is to obtain vitamin D through fortified foods, such as select dairy foods, breakfast cereals, tofu and plant-based beverages, including almond or soy milk.

Sunshine Meal

So what’s my favorite “sunshine”-vitamin-rich dish? An egg omelet stuffed with sauteed wild or portabella mushrooms, sprinkled with cheese fresh from the farmers market.

Photo Credit: @iStockphoto.com/tulcarion

 

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Vitamin D - The Important Vitamin You May Be Forgetting