St. Luke's Hospital

FALL-WINTER 2018

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s t l u k e s - s t l . s p i r i t h e a l t h . c o m | W I N T E R 2 0 1 8 | S P I R I T O F W O M E N 13 This salmon chowder recipe is fast, delicious and rich in vitamin D. Choose wild-caught canned salmon, which has a higher vitamin D content than farm-raised. Recipe Winter Salmon Chowder 1 cup small red-skinned potatoes, cut into bite-size pieces (about 8 to 12 potatoes) 3 medium carrots, peeled and sliced about 1/3-inch thick (1 cup sliced) 1 tablespoon butter 1 small onion, peeled and diced 1 medium green bell pepper, cored, seeded and diced 2 tablespoons flour 3 cups reduced-fat milk fortified with vitamin D 1 (14.5-ounce) can sockeye salmon, drained and flaked ½ to ¾ teaspoon salt ¼ teaspoon pepper 1 / 8 teaspoon dried, crushed thyme ¼ cup minced green onion, tops only Place potatoes and carrots in medium pot with water to cover. Bring to a boil over high heat. Reduce heat to medium and cook until vegetables are tender but not mushy, about 20 minutes. Meanwhile, melt butter in large pot over medium heat. Add onion and bell pepper. Cook, stirring frequently, until onion is transparent, about 5 minutes. Stir in flour. Gradually add milk, stirring constantly and scraping up any browned bits in pot. Drain potatoes and carrots. Add to soup. Add salmon, ½ teaspoon salt, pepper and thyme. Simmer over low heat 10 minutes for flavors to blend. Sprinkle green onion on top. Taste chowder and add remaining ¼ teaspoon salt if desired. Makes 4 (1-¼-cup) servings Per serving: 370 calories / 14 grams total fat / 32 grams protein / 27.5 grams carbohydrates / 91.5 milligrams cholesterol / 760 milligrams sodium / 2.5 grams dietary fiber Each serving also has about 650 International Units of vitamin D. D on't let winter's darkened skies cast a shadow on your nutritional wellbeing by robbing you of adequate vitamin D. Even if you don't live in a region where you can take advantage of year-round direct noonday sunshine, you can make vitamin D-rich foods an important part of your meals this winter season. "Vitamin D affects almost every cell in the body," says Joan Lappe, Criss/Beirne Professor of Nursing and investigator at the Osteoporosis Research Center at Creighton University, Omaha, Neb. "Lung cells, mammary tissue all depend on vitamin D for optimal function." Bone cells are dependent on the vitamin to build new bone and get rid of old bone, she says. In addition, researchers are investigating vitamin D's potential to reduce the risk of certain cancers, including colorectal and breast cancers, says Robin Foroutan, a registered dietitian nutritionist in New York City and spokesperson for the Academy of Nutrition and Dietetics. Researchers also are looking at the role of vitamin D in immune function, and a healthy immune system may result in reduced risk of colds, according to Foroutan. Vitamin D by the numbers How much vitamin D should you be getting? The Recommended Dietary Allowance (RDA) for vitamin D is 600 International Units (IU) a day for adults until age 71. Adults 71 and older are advised to get 800 IUs daily. However, many health experts recommend a higher intake. Even though it's a powerhouse nutrient, vitamin D is relatively uncommon in food. But there are some tasty sources of the vitamin that you may want to eat more often in the winter. Your best bets are fatty fish, including sockeye salmon (about 450 IUs in 3 ounces cooked) and tuna (154 IUs in 3 ounces canned), along with fortified foods such as orange juice (137 IUs per cup) and milk (115 to 124 IUs per cup). You'll also find vitamin D in beef liver, egg yolks and some fortified breakfast cereals. Supplemental insurance Can you get as much vitamin D as your body requires from diet alone? That can be challenging, says Lappe, who is also a registered nurse and believes in getting nutrients from food rather than supplements whenever possible. In addition, there are genetic variances in people's ability to convert the vitamin, according to Lappe. To find out whether you're getting enough vitamin D, ask your health care provider whether a vitamin D blood test is appropriate for you, and whether you should be taking a supplement and in what dosage. Both Lappe and Foroutan recommend supplements of vitamin D3 instead of D2. "There is some evidence that vitamin D3 is more effective," according to Lappe. Best food sources of vitamin D • Sockeye salmon • Tuna • Beef liver • Egg yolks • Fortified orange juice • Fortified milk • Fortified breakfast cereal Vitamin D affects almost every cell in the body." Joan Lappe, Osteoporosis Research Center at Creighton University

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