…by Julie Usdavin & Alexandra Kazaks, PhD, RD…

Vitamin D has been a hot topic in the news lately. Emerging evidence has shown potential new health effects of vitamin D relating to maintaining skeletal muscle, cancer protection, autoimmune diseases, heart health, diabetes and immunity. However, vitamin D, along with calcium, is best known for its beneficial effects on bone health. Recently, the Institute of Medicine increased recommendations for vitamin D intake to:

• 600 international units (IUs) a day for ages 1 to 70.

• 800 IUs a day for age 71 and older.

And remember, calcium works hand in hand with vitamin D, with recommended intake at:

• 1,000 mg a day for women ages 19 to 50 and for men up to age 71.

• 1,200 mg a day for women 51 and older and for men older than 71.

Do you meet these recommendations? Do you know how you can you fit these essential nutrients into your diet?

Vitamin D is found in food sources such as eggs, fresh or canned salmon or sardines, fortified cereals, milk and nondairy alternatives, and orange juice. Eight ounces of fortified juice or milk will have around 100 IUs of vitamin D, an egg has 20 IUs and canned salmon has about 500 IUs.

However, it’s important to remember that vitamin D is a fat-soluble vitamin and is best absorbed when combined with foods containing some fat. For instance, to help maximize the absorption of vitamin D, pair a glass of vitamin D-fortified orange juice in the morning with toast and peanut butter. As calcium works along with vitamin D, it’s also important to include in your diet calcium-rich food sources such as kale, yogurt, sesame seeds, almonds, tofu and parsley. Many types of nondairy milk that are fortified with vitamin D are also fortified with calcium. For instance, almond and soy milk provide both nutrients. Since many flavored milks can be high in sugar, scan the ingredients to find a brand that best suits your needs. To help reduce your sugar consumption from these beverages, opt for the plain variety or mix the plain with your favorite flavor in a half-to-half ratio.

Besides these food sources, vitamin D can be obtained from the sun through the skin, where it is then converted into cholecalciferol, otherwise known as vitamin D3. As we age, it can be harder to get adequate vitamin D from diet alone. With these new recommendations, increasing vitamin D and calcium into the diet can help to maintain bone strength and skeletal muscle. With spring in the air, gather friends or family for a walk around the neighborhood to enjoy the sunshine, followed by a brunch filled with brightly colored fruits and vegetables that provide many nutrients in addition to calcium and vitamin D.

Nonprofit, accredited Bastyr University (bastyr.edu) offers multiple degrees in the natural health sciences, and clinical training at Bastyr Center for Natural Health (bastyrcenter.org), the region’s largest natural medicine clinic.

Spinach, Mushroom and Swiss Crustless Quiche

A very tasty dish for brunch. Feel free to substitute other vegetables such as asparagus, red bell peppers, or chopped broccoli or switch out the Swiss cheese for your favorite variety. Makes 24

Ingredients

Cooking spray
1 tablespoon extra-virgin olive oil, divided
2 cups (about 1 onion) thinly sliced yellow onion
1 lb. button mushrooms, thinly sliced
3/4 teaspoon salt, divided
1/2 teaspoon freshly ground black pepper, divided
6 eggs
3/4 cup milk
1 teaspoon freshly grated nutmeg
1- 1/2 cups shredded Swiss cheese
1 (16-oz.) bag frozen chopped spinach, thawed and squeezed to remove as much liquid as possible

Directions

Preheat oven to 350 degrees Fahrenheit and grease a 9-inch square pan with cooking spray; set aside.

Heat olive oil in large skillet over medium-high heat. Add onion; cook until golden brown, 7 to 8 minutes. Add mushrooms, 1/2 teaspoon salt and 1/4 teaspoon pepper and cook until liquid is absorbed, 10 to 12 minutes; set aside to cool.

In a large bowl, whisk together eggs, milk, nutmeg and remaining salt and pepper. Add cheese, onion, mushrooms and spinach; mix well. Transfer to prepared pan, spread out evenly and bake until set in the middle and golden brown, about 45 minutes.

Let cool 10 or 15 minutes; cut into 24 squares and serve.

http://www.wholefoodsmarket.com/recipes/2788

This article recently appeared in the May 2011 issue of Northwest Prime Time, the Puget Sound region’s monthly publication celebrating life after 50. For more information, visit www.NorthwestPrimeTime.com