Upping your vitamin D intake

It's important to up your intake of vitamin D with foods like salmon.

Are you getting enough vitamin D? According to a new study conducted by researchers at the Mannheim Institute of Public Health, there's more than a third of a chance that you are not. It's important to track the amounts of vitamin D that you are including in your daily routine because a deficiency can lead to osteoporosis, and potentially increase your risks for cancer and cardiovascular disease.1

According to the conducted research, those who live in North America are more likely to have greater intakes of vitamin D than individuals who live in Europe or the Middle East.2 However, higher doesn't necessarily mean enough.

"Given the global increase in the number of seniors and the almost fourfold increase in hip fractures due to osteoporosis since 1990, public health officials must address the impact of inadequate vitamin D status on fracture risk and overall health in their ageing populations as well as on children and adolescents," Judy Stenmark, CEO of the International Osteoporosis Foundation, said in a statement.

So, where can you find vitamin D and how much do you need?

WebMD recommends that those who are 71 and older intake 800 international units of vitamin D daily.3 Generally, most people only get 20 percent of this amount from the foods they are eating, and it's often necessary to look to supplements for the remaining intake. However, you can up your intake with the following foods:

  • Fatty fish, especially salmon4
  • Cheese
  • Egg yolks
  • Vitamin D milk
  • Cereals and orange juice fortified with vitamin D

Keep in mind that 1/2 cup of fortified orange juice only contains 45 IU, leaving you to find a great deal of vitamin D elsewhere.

You can even use cocktail hour as an opportunity to up the amount of vitamin D you are incorporating into your diet. At your next dinner party, start the night off with a martini and some bruschetta, using the following recipe:

Bruschetta is a great appetizer to serve at a dinner party, because it's easy to eat and portable. Try this Mediterranean recipe:5

15 ounces cannellini beans, rinsed and drained
7 ounces Italian tuna packed in oil, drained
6 slices Italian bread
1/2 cup thinly sliced red onion
1/2 cup extra virgin olive oil
1/4 cup Dijon mustard
3 tablespoons sliced mint
1 1/2 tablespoons red wine vinegar
1 garlic clove, minced
Salt and pepper to taste

Start by whisking 1/4 cup olive oil, vinegar, mustard and garlic together in a small bowl. Incorporate 1/4 cup onion to the mixture and let it sit for 5 minutes. Season to taste with salt and pepper. Using a large bowl, mix the vinaigrette with the beans. Take 1/3 of the combination and puree it in a food processor. Fold this smooth mixture into the remaining beans, and then add the tuna, 1/4 cup oil and 2 tablespoons mint. Spoon 2 tablespoons of the topping onto toasted bread halves that are arranged on a platter. Garnish the bruschetta with the remaining onion and mint before serving to guests to enjoy.

Individuals who are suffering from the negative effects that are often associated with a vitamin D deficiency can turn to Medex Supply for all of their medical supply equipment needs.

1 Cambridge University Press, "A systematic review of vitamin D status in populations worldwide" August 9, 2013
2 International Osteoporosis Foundation, "More than one-third of the populations worldwide may have low levels of vitamin D, study shows" September 4, 2013
3 WebMD, " Top foods for calcium and vitamin D" October 13, 2012
4 FitDay, "5 foods rich in vitamin D"
5 Health magazine, "Sicilian tuna and white bean bruschetta"

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