Summer sunshine has its benefits
There has been a lot of talk lately about vitamin D and how important it is. Unfortunately, most people don’t get enough in their diet.
The main function is to allow absorption of calcium. Without vitamin D being added to milk and dairy products, our bodies wouldn’t be able to utilize calcium for strong bones, which help prevent fractures and osteoporosis.
It is also important for cardiovascular health. Not enough increases the risk factors for hypertension, heart disease and diabetes.
Current recommendations are 200 international units for those up to age 50, 400 IU between age 51 and 70 and 600 IU after age 70.
However, you do need to be cautious. Because it is fat soluble, any excess the body doesn’t need is stored in body fat and toxicity could occur. You’re better off finding natural ways to get vitamin D, such as through food or sunlight.
Vitamin D is produced in the body by exposure to sunlight. The absorption rate is determined by where the person lives, the sun’s intensity, the person’s age and natural skin color.
Eight ounces of fortified milk provides 100 IU. Fortified cereal, bread or other grain products have about 100 IU per serving and eight ounces of juice with added vitamin D will also provide 100 IU.
Other sources include fatty fish, such as salmon or tuna.
In the summer, those who use sunscreen may be preventing vitamin D production.
The get the benefit of vitamin D, a person needs to spend about 15 minutes in the sun during the middle part of the day before applying sunscreen. You can’t get vitamin D from sitting behind a window.
For some, though, this could increase the risk of skin cancer, especially those who have light-colored skin, hair and eyes. I’ve always been lucky in that respect. With my eastern European olive skin, I’m not as susceptible to sunburn as many people I know are, so I’m able to stay in the sun longer than most.
In fact, I’ve not heard of any cases of skin cancer caused by normal exposure to the sun in my family.
But the downside is I’m allergic to milk and have to limit my intake of those products. Instead, I drink soy or almond milk.
Those who don’t care for milk can always get calcium in their diets by eating yogurt or cheese products. You can also add calcium to your diet by cooking meals that include dishes with milk in them.
There are plenty of alternatives, so be careful when exposing yourself to the sun for long periods of time. Try just a few minutes each day for a natural boost of vitamin D and eat foods that will supply the majority of the necessary recommendations.
Vegetable rotini
2-1/2 cups dry rotini or corkscrew macaroni
1-1/2 cups fresh broccoli flowerets
1-1/2 cups fresh cauliflowerets
2 medium carrots, cut into strips (about 1 cup)
1 can (10-3/4 ounces) condensed broccoli cheese soup
1 package (3 ounces) cream cheese or cream cheese with chives, softened
¾ cup milk
½ cup Parmesan cheese
2 tablespoons Dijon-style mustard
1/8 teaspoon pepper
In a four-quart saucepan, prepare rotini according to package directions. Add broccoli, cauliflower and carrots for last five minutes of cooking time. Drain in colander.
In same saucepan, gradually stir soup into cream cheese; add milk, Parmesan cheese, mustard and pepper. Over low heat, heat until cream cheese is melted, stirring often. Add macaroni and vegetables. Heat through, stirring occasionally.
Tip: You may substitute a 16-ounce bag of frozen vegetable combination (such as broccoli, cauliflower and carrots) for the fresh vegetables.
Makes about six cups or six side-dish servings.
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