Winter is HERE. What now?! Stay healthy and don’t forget about Vitamin D.
Hi everyone! In our last post we covered Vitamin C. So I’d like to chat about Vitamin D next – are you getting enough? Vitamin D has a vital role in the body. A fat soluble compound, its responsible for increasing the absorption of calcium, magnesium, phosphate and zinc in the intestine and its essential for strong bones, muscle and immune system. Vitamin D plus calcium supplementation effectively reduces fractures and falls in older men and women. Vitamin D is measured in International Units (IU) or micrograms (15 μg) per day and it is recommended to have:
– 600 IU (15 μg) per day for people aged ≤ 70 years; and
– 800 IU (20 μg) per day for those aged > 70 years.
Whilst most Vitamin D can be obtained from exposure to sunlight, but when sun exposure is minimal, vitamin D intake from dietary sources and supplementation should be monitored regularly as deficiencies can cause bone and muscle pain, and have a negative effect on the immune system.
Mushrooms are one of my favourite foods which are also rich in Vitamin D. There are several different types which you can use in different ways to improve the Vitamin D content of your diet., from shitake (chinese) mushrooms in stirfry to porcini in risotto and the classic button is always good on toast for breakfast. So much variety.
Exposing 100gm of mushrooms to sunlight for one hour will generate your daily needs of Vitamin D. winter sun for an hour will generate your daily requirement of vitamin D. The Medical Journal of Australia recommends “for moderately fair-skinned people, a walk with arms exposed for 6–7 minutes mid morning or mid afternoon in summer, and with as much bare skin exposed as feasible for 7–40 minutes (depending on latitude) at noon in winter, on most days, is likely to be helpful in maintaining adequate vitamin D levels in the body.” Most people only get five to 10 per cent of their vitamin D from food. THATS RIGHT. Only 10 per cent. So its important to GET OUTSIDE and get some sun.
There are a number of other foods which contain Vitamin D naturally such as oily fish, and eggs but it is difficult to obtain enough vitamin D from diet alone so make sure you get some sunlight each day as well as these food types. Margarine and some types of milk have added vitamin D.
People in high-risk groups may require higher doses. See your Dr if you are concerned about your Vitamin D levels.
One of my favourite winter dishes is soup so heres a recipe for Mushroom soup courtesy of the Australian Healthy food guide magazine.
Creamy mushroom soup
Recipe courtesy of Liz Macri of the Health Food Guide magazine.
Time to make: 55 mins, prep 25 mins, cook 25-30 mins
See more at: http://healthyfoodguide.com.au
- Olive oil or vegetable oil cooking spray
- 400g button mushrooms, thinly sliced
- 200g Swiss brown mushrooms, thinly sliced
- 1 brown onion, thinly sliced
- 2 cloves garlic, crushed
- 1 tablespoon fresh thyme leaves
- 1/4 cup plain flour
- 4 cups reduced-salt vegie stock
- 1/2 cup light thickened cream
- toasted wholegrain bread, to serve
Step 1 – Spray a large saucepan with oil and cook mushrooms over high heat, stirring, for 5 minutes, or until softened. Remove and set aside.
Step 2 – Spray the pan with more oil and cook onion, garlic and half the thyme over medium-high heat, stirring, for 5 minutes. Add flour and stir to coat. Add stock and mushrooms. Bring to the boil. Reduce heat to low and simmer for 10–15 minutes, until soup has reduced slightly.
Step 3 – Blend soup with a stick blender until smooth. Stir in 1/3 cup light thickened cream. Gently simmer for a few minutes. Divide soup among bowls, swirl through remaining cream and sprinkle with remaining thyme. Serve with toast.
Variations – Use any mixture of mushrooms. Try flat mushrooms or use more Swiss browns for a stronger, earthier flavour.
Nutritional information (per serve)
Kilojoules: 1,070kJ Calories: 256cal
Protein: 14.2g Total fat: 7.9g
Saturated fat: 4.2g Carbohydrates: 29.2g
Sugars: 6.8g Dietary fibre: 5.7g
Sodium: 795mg Calcium: 37mg
- Vitamin D and Health in adults in Australia and New Zealand – a position statement. Nowson, McGrath et al (2012): https://www.mja.com.au/journal/2012/196/11/vitamin-d-and-health-adults-australia-and-new-zealand-position-statement
- Sunlight and Vitamin D for bone health and prevention of autoimmune diseases, cancers and cardiovascular disease. Holick MF (2004): https://www.ncbi.nlm.nih.gov/pubmed/15585788
- Vitamin D and Healthy Living – Vic. Government Website https://www.betterhealth.vic.gov.au/health/healthyliving/vitamin-d
- Australian Mushroom Council http://www.australianmushrooms.com.au/
- Healthy Food Guide Magazine http://healthyfoodguide.com.au/recipes/2010/july/creamy-mushroom-soup