What's the Deal with D?

Blog originally posted through WellCats Newsletter

Looking for answers about Vitamin D? Often referred to as the sunshine vitamin, vitamin D is from the fat-soluble family of vitamins and is generated in the skin when sunlight triggers its synthesis. Vitamin D is naturally present in very few foods, therefore vegetarians, older adults, breast fed infants, those living in cold climates, people who spend the majority of their time indoors, darker pigmented individuals, and those avoiding sun exposure to protect against skin cancer may all be at risk of deficiency.

Vitamin D promotes the absorption of calcium, an essential coupling for the maintenance of bone density, reduced incidence of bone fractures, and prevention of osteoperosis. In addition, vitamin D has been implicated for its beneficial role in immunity, inflammation, and risk of falls.

Serum concentration of 25(OH)D, which can be obtained through a simple blood test, is the best way to determine vitamin D status. There has been considerable debate over the appropriate serum concentration of 25(OH)D associated with deficiency however, the current consensus is that individuals are vitamin D deficient when serum concentrations are <30 nmol/L. Potential risk can occur beginning at levels ranging from 30–50 nmol/L. Nearly all individuals with levels ≥50 nmol/L are considered sufficient; a value set to cover the needs of 97.5% of the population.

The current recommended daily intake of vitamin D is 600IU per day for those ages 1-70 years. While few foods contain vitamin D naturally, however it is the position of the Dietary Guidelines for Americans that vitamin D be primarily obtained from the diet. Fatty fish (e.g. salmon, tuna, and mackerel) are among the most abundant sources. Small amounts of vitamin D can also be found in cheese, egg yolks, and mushrooms in variable amounts. Fortified foods provide most of the vitamin D in the American diet as well as some brands of juices, yogurt, and other food products. Therefore, simple diet planning can help to ensure that individuals meet their vitamin D needs.

Looking to give a boost to your vitamin D? Try our delicious Grilled Salmon with Citrus Salsa Verde!

Grilled Salmon with Citrus Salsa Verde

12 SERVINGS

Nutrition Facts per Serving:

Calories: 497 Protein (g): 30

Fat (g): 12 Carbohydrate (g): 12

Ingredients

Salsa

2 large oranges

¼ cup EVOO

¼ cup fresh lemon juice

2 scallions, finely sliced

2 tablespoons capers, chopped

½ cup chopped parsley

2 tbsp orange zest

1 tbsp lemon zest

1 tsp red pepper flakes

2 large oranges

Salmon

Vegetable or canola oil, for oiling the grill

4 (4 ounce) salmon filets, skinned

1.5 tbsp honey

Black pepper to taste

Instructions:

For the salsa: Peel and trim the ends from each orange. Using a paring knife, cut along the membrane on both sides of each segment. Free the segments and add them to a medium bowl. Add the olive oil, lemon juice, parsley, scallions, mint, capers, orange zest, lemon zest, and red pepper flakes. Toss lightly and season with salt and pepper, to taste. Set aside.

For the salmon: Put a grill pan over medium-high heat or preheat a gas or charcoal grill. Brush the grilling rack with vegetable oil to keep the salmon from sticking. Brush the salmon on both sides with honey and season with salt and pepper, to taste. Grill until the fish flakes easily and is cooked through, about 3 to 4 minutes on each side. Spoon the salsa verde on top of the salmon or serve on the side as an accompaniment.