​​Sunlight, Vitamin D and Health
By Libby Showalter, M.S., L.D., R.D.

Libby Showalter, M.S., R.D., L.D., is a Registered Dietitian who earned a master's degree in nutrition from Case Western Reserve University. She is a Registered Dietitian for the YMCA of Greater Cleveland (THRIVE! Partner), as well as for THRIVE!.
 
People who live in northern climates are more at risk to be deficient in vitamin D, especially in winter months. Vitamin D is a nutrient that helps maintain strong bones and teeth.  It helps the body absorb calcium and phosphorus. Muscles need it to move and it also keeps the immune system healthy. Because vitamin D deficiency is linked with these and possibly other diseases, it is vital to maintain adequate levels of this vitamin.
 
Sources of foods with vitamin D:
Very few foods naturally contain this vitamin, but these do:
  • Fatty fish such as tuna and salmon
  • Egg yolks and beef liver
  • Mushrooms
  • Most dietary vitamin D comes from fortified foods such as milk, orange juice and breakfast cereals
 
Our body can make vitamin D when exposed to the sun:
  • People who live in northern latitudes might not make enough in fall and winter
  • Those with darker skin do not produce as much from the sun
  • Wearing sunscreen reduces production
  • Keeping body covered with clothing also reduces production
 
People who are at risk for vitamin D deficiency:
  • Older people
  • Breast-fed infants
  • Obese people
  • Those with liver disease or conditions that cause fat malabsorption (like Crohn’s disease)
  • Persons taking anti-seizure or corticosteroid medications
 
How much vitamin D do we need:
The amount of vitamin D that we need each day is typically based on age. The recommended amounts are listed in International Units (IU).
 
Life Stage                                                                     Recommended Amount
Birth to 12 months                                                      400 IU/day
Children and teens                                                      600 IU/day
Adults, up to age 70                                                    600 IU/day
Adults, 71+                                                                      800 IU/day
 
A simple blood test can be used to determine if you have adequate vitamin D levels. Your doctor might suggest that you take a vitamin D supplement.
 
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Recipe of the Month

Unstuffed Cabbage Rolls

With the same great tastes, this is an easier "deconstructed" version of Stuffed Cabbage Rolls. Here's the recipe. 

RECIPE ARCHIVES

-Lentil Soup-
- Sweet Potato Hash-
- Balsamic-Glazed Red Onions - 
- Baked Squash With Parmesan Cheese-
-Greek Green Beans-
​-Watermelon Slushies-
-Pasta Primavera-
-Baked Oatmeal With Fruit-
-Lemon Chicken-
-Old-Fashioned 
​Tomato Soup-
-Chunky Banana-
Sweet Potato Mash-
The Wellington Farmers' Market is closed for the season. See you again next year! 

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