What's Happening to Vitamin D?

Wasn't it just last year that everyone was touting vitamin D as a panacea, a true cure-all to cancer, heart disease and osteoporosis? Is the pendulum is swinging the other way? Reporting on last week's Institute of Medicine (IOM) report suggested we are all pretty much getting enough vitamin D from our diets. That's hogwash!

Current recommendations suggest eating vitamin D fortified-foods (e.g., milk, cereal and some orange juice) or spending 10 minutes in the sun/day. Estimates suggest that in 10 minutes of sun exposure our skin produces about 10,000IU of vitamin D. However, if you are in a northern region where 10 minutes of exposure will land you in the hospital with frostbite, you are not producing any vitamin D from the sun. You need to make up the deficit with your diet.

Here are the points I want you to understand about vitamin D:

• Have your doctor check your vitamin D blood level during the winter months (if you live in a northern climate) to make sure you are in a safe range (20-30ng/ml)*.
• People with low blood levels of vitamin D have higher rates of heart disease, some cancers and osteoporosis.
• Current recommendations are to get 600IU (800IU if you are over 70). That's the equivalent of 6 cups of milk or 1 average multivitamin + 2 cups milk/day.
• Research has shown those who take modest doses of vitamin D (800-1000IU) had 20% fewer falls than a non-supplemented control group.
• Last week's IOM report set the upper limit on vitamin D intake at 4000IU. In all likelihood, this is too high. Better Living continues to recommend taking just enough vitamin D to keep your blood levels in a normal range.

*One study (referenced below) found increased risk of heart attacks in men with blood levels lower then 22.6ng/ml.
References:
http://www.iom.edu/Reports/2010/Dietary-Reference-Intakes-for-Calcium-and-Vitamin-D/Report-Brief.aspx
http://ibdcrohns.about.com/od/relatedconditions/a/fdavitd_3.htm
http://health.usnews.com/health-news/family-health/heart/articles/2008/06/23/time-in-the-sun-how-much-is-needed-for-vitamin-d.html
http://www.medscape.com/viewarticle/589256_7
Bischoff-Ferrari, H.A., et. al, Effect of Vitamin D on Falls, JAMA, April 28, 2008- Vol 291, NO16, 1999-2006
http://archinte.ama-assn.org/cgi/content/short/168/11/1174

November Fruits and Vegetables

I often tell people to eat more fruits and vegetables and to buy what is in season. That led me to wonder, what fruits and vegetables are in season in November? I did some research and here is the list:

Fruit

Apples

Bananas

Figs

Grapefruit

Quince

Tangerines

Vegetables

Artichokes

Bok choy

Winter squash

Brussels sprouts

Cabbage

Cauliflower

Kale

Parsnips

Turnips

Fruit is easy to consume, though please comment on the blog if you know what to do with a quince. Winter vegetables, on the other hand, sometimes intimidate people. Don’t overlook them though. Turnips and parsnips are chalked full of natural vitamin C and folate and they are low-fat and high in fiber. The recipe below has been a hit at my last two Thanksgivings where people told me they loved the vegetables even though they had no idea what they were eating. (That's what you get when you dine at the house of a dietitian!)

Better Living’s Roasted Root Vegetables

Peel and chop:

2 sweet potatoes

1 red onion

2 turnips

3 parsnips

1 cup baby carrots

Toss with 3-6 tablespoons canola or olive oil and spread in a single layer on baking sheets. Sprinkle with salt, pepper, fresh rosemary and thyme (use dried in a pinch). Bake at 400 degrees for 40-50 minutes until soft inside and crusty on the outside, stirring occasionally.

Sources:

http://localfoods.about.com/od/searchbyregion/a/MidwestSeasons.htm

http://chestofbooks.com/food/recipes/The-Myrtle-Reed-Cookbook/Fruits-In-Season.html

Welcome back to Better Living News Bites

It has been over a year since my last post. I bought a distressed house and spent the year re-wiring, tearing down and building walls and completely redesigning it. While I am not finished, I have recaptured enough sanity to start blogging again.

For those of you that are new to the blog...Better Living News Bites provide concise summaries of research findings in nutrition and exercise with actionable steps to use the information in your life. Expect to see one or two posts a month over the next year. In the last 12 years as a nutritionist & trainer, I have found the best way to improve your diet and fitness program is to make small, sustainable changes. I hope that you will take each message to heart and consider how to use it.

Thanks for your patience and be well!