Vitamin D Overview
Vitamin D is a hormone produced in the skin from the ultraviolet rays of the sun.
Vitamin D is commonly taken as a supplement as it is only found in small amounts in some animal foods.
Health Benefits of Vitamin D
Vitamin D is known for having many health benefits. It is known as the "sunshine vitamin".
The following is a list of the health benefits associated with Vitamin D:
- Important for normal bone development. Children with a Vitamin D deficiency are often afflicted with rickets, which is a disease caused by defective mineralization of growing bones.
- May protect against some forms of cancer, including colon and breast cancer, leukemia, malignant melanoma and lymphoma.
- Helps with psoriasis, as does sunlight.
- Helps fight against colds and flu. Tuberculosis was once treated with sunshine. Some of these patients probably had a Vitamin D deficiency.
Vitamin D Deficiency Symptoms
Inadequate intake of Vitamin D may result in Crohn's disease, celiac and non-celiac gluten sensitivity, and inflammatory bowel disease.
Other symptoms may include muscle weakness and bone pain, asthma in children, cancer, cognitive impairment in older adults. Vitamin D deficiency has also been linked to an increased risk of death from cardiovascular disease.
Foods Rich In Vitamin D
Vitamin D is found naturally in very few foods. The main source of Vitamin D is from the sun.
However, Vitamin D can be found in some fish, fish liver oils, and egg yolks.
Dairy products, such as milk and yogurt, and some grain products, such as cereals, are fortified with Vitamin D.
Vitamin D Rich Recipes
The Sun
Sit for 20 minutes in the sun every day, without sunglasses.
Poached Salmon with Creamy Piccata Sauce
1 pound center-cut salmon fillet, skinned (and cut into 4 portions
1 cup dry white wine, divided
2 teaspoons extra-virgin olive oil
1 large shallot, minced
2 tablespoons lemon juice
4 teaspoons capers, rinsed
1/4 cup whole sour cream
1/4 teaspoon salt
1 tablespoon chopped fresh dill
Place salmon in a large skillet. Add 1/2 cup wine and enough water to just cover the salmon. Bring to a boil over high heat. Reduce to a simmer, turn the salmon over, cover and cook for 5 minutes. Remove from the heat.
Meanwhile, heat oil in a medium skillet over medium-high heat. Add shallot and cook, stirring, until fragrant, about 30 seconds. Add the remaining 1/2 cup wine; boil until slightly reduced, about 1 minute. Stir in lemon juice and capers; cook 1 minute more. Remove from the heat; stir in sour cream and salt. To serve, top the salmon with the sauce and garnish with dill.
Source: http://www.eatingwell.com/recipes/poached_salmon_with_creamy_piccata_sauce.html
Very Chocolate Milk Shake
1 cup chocolate low-fat frozen yogurt
1 cup whole milk fortified with Vitamin D
1 tablespoon unsweetened cocoa powder
1 tablespoon honey
Add all ingredients in order to a blender and puree until smooth.
Source: http://www.health.com/health/recipe/0,,50400000110670,00.html
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