March 13, 2009

Are You Short on the Sunshine Vitamin?

By Cynthia Sass

Are You Short on the Sunshine Vitamin?

The most cutting edge topic in nutrition today is actually an old school nutrient: vitamin D. A recent Austrian study found that adults with the lowest blood levels of this basic vitamin were about twice as likely to die from any cause compared to those with the highest levels. Scientists estimate that up to 90% of people have inadequate levels of vitamin D in their blood.

Two just released studies focused on vitamin D and teens. The first found that low levels of vitamin D were associated with an increased risk of high blood pressure, high blood sugar and metabolic syndrome (a cluster of conditions that includes a high waist measurement and high blood fats) in teenagers and the second found that one in seven American adolescents is vitamin D deficient.

There’s a lot to know about this life-saving nutrient, but in the interest of keeping it simple, I put together a quick vitamin D “cheat sheet.” Here’s what you need to know in a nutshell:

Don’t Rely on the Sun Alone:
Vitamin D’s nickname is the “sunshine vitamin” because exposure to the sun’s ultraviolet (UV) rays triggers its production in the body. But you can’t rely on the sun as your sole source. Where you live, the season, latitude, time of day, cloud cover, smog, sunscreen and clothes all affect UV exposure and vitamin D production. One recent study (that really surprised me) found that 51% of sun-drenched Hawaiians who spend 20-30 hours per week outdoors without sunscreen still had low vitamin D levels.

Reach for Foods First:
Popping a supplement might sound like an easy fix, but too much vitamin D can be risky. Excess amounts from supplements have been linked to high blood calcium levels, which can cause kidney and heart damage and mental confusion. Fortunately, there are several nutrient-rich options in your supermarket, including both naturally rich and fortified foods:

Dairy case: look for vitamin D fortified orange juice, skim milk, or soy milk. Check the label; 20% of the Daily Value per serving is considered a “good source” of vitamin D—many provide 30% (100% of the Daily Value is essentially the “target” amount needed per day for good health).

Cereal aisle: many ready-to-eat whole grain cereals are fortified with vitamin D, to provide about 10% of the DV per serving. That means one bowl with skim or soy milk for breakfast can meet nearly half of your daily needs.

Seafood counter: salmon and mackerel are naturally rich in vitamin D – 3.5 oz (about the size of a deck of cards) of either provides 90% of your daily needs (as well as healthy omega-3 fatty acids). Canned wild salmon is a quick and inexpensive option. Add it to garden salads, whole wraps or pitas, or make a chilled pasta salad with whole grain penne, chopped veggies and vinaigrette.  

Produce aisle: mushrooms are the only plant food on the planet that naturally contains vitamin D. Depending on the variety, 10 mushrooms can provide between 10 and over 100% of the Daily Value for vitamin D. Add them to omelets, salads, wraps, pizza, fajitas or mix them into lean ground meat for tacos, meatloaf or meatballs.

Be Safe with Supplements:
If you decide to use a supplement, stick with 400 IU, which is 100% of the Daily Value (unless a specific amount has been prescribed by your doctor). Some practitioners recommend higher amounts, but megadosing on your own can carry risks. As with many vitamins, more isn’t always better.

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