A Cloudy Forecast for the Sunshine Vitamin

I posted this one week ago, and received a comment questioning the 200 IU Vitamin D recommendation that I quoted.  Oops, I was a little careless.  So after some additional research, I'm revising this post.  Tonight my roommate (also a Tufts dietetic intern) and I just raided our fridge and compared our yogurt, milk and vitamin D supplement food labels!  Quite fun!
Vitamin D-How Much is Enough?
Short Answer: The Institute of Medicine (IOM) has set a Daily Value of 400 IUs per day.  The Adequate Intake is 200 IUs per day (this was set in 1997).   However many health professionals are recommending higher levels of 800-1000 IUs per day.  Stay tuned because the IOM is releasing new recommendations next year!

Long Answer: There is controversy about both Vitamin D requirements and Vitamin D status.  I mentioned the Vitamin D requirements above, but what about Vitamin D status?
A blood sample can test Vitamin D status by measuring levels of 25 hydroxy vitamin D, or 25(OH)D.  Vitamin D sufficiency is defined as blood levels greater than 30ng 25(OH)D per mL.  Vitamin D insufficiency is 21-29 ng 25(OH)D per mL.  Vitamin D deficiency is 20ng 25(OH)D per mL or less.
Now comes the tricky part.  How do we measure Vitamin D produced in from sunlight?  Like most things Vitamin D-related, I don't know if there is a concrete answer for this.  Although Vitamin D is found in a limited number of food sources (salmon, mackerel, tuna, fortified milk, fortified cereal), our skin makes Vitamin D from sunlight.  Factors such as skin pigmentation, sunscreen, and weather make the situation very confusing.  The Institue of Medicine is taking this into consideration as they update their Vitamin D recommendations (scheduled for release in May 2010).
flickr photo by _mandrew_
Daily Sunshine Dose
During rotation at the Joslin Diabetes Center on December 14th, I heard a research presentation on Vitamin D status in children with Type 1 Diabetes.  At Joslin a group of researchers is comparing levels of Vitamin D in children who have Type 1 Diabetes compared to children who do not.  Vitamin D receptors have been found on many cells, extending D's function in the body beyond calcium absorption and bone strength.  This explains much of the recent Vitamin D hype.  Joslin is analyzing Vitamin D's role in immunity, particularly in the auto-immune factors of Type 1 Diabetes.  Cool, right?  Their study is not completed, so I can't comment on the preliminary results.
The UV Index
Vitamin D comes from sunlight.  But not just any old sunlight.  In order to absorb Vitamin D through the skin, the sunlight must be above UV level 3.  The researcher at Joslin presented these nifty weather charts that show UV Index by month.  Any month with UV less than 3 means that Vitamin D cannot be absorbed through the skin.  Where I'm living, the forecast looks a little gloomy for sunny D.

Boston, my New England home.  Low UV levels November through February.

Sacramento, close to my hometown in California.  Low UV from November through January.

Honolulu, dare I even compare?  I guess my grandpa doesn't have to worry.

Japan, a country dear to my heart.  UV levels are similar to Boston.

Check out your city at Climate Guides-Weather 2 Travel.

In October I started taking a calcium + vitamin D pill.  The world of vitamin supplements is a slippery slope.  I know some dietitians who promote them, and others who won't touch them.  I believe it is best to get vitamins from the food that we eat.  However I decided to start some Vitamin D pills this winter since I don't drink milk, I hardly eat fish, and I live in New England.
Where do you live?  What do you think?

Fast Food, Junk Food...What's the difference?

Question: I want to know all about junk food, especially about what food is considered junk food.  Is food that contains lots of coconut milk considered as junk food, although it’s not fast food?  Is fast food the same as junk food?

Short Answer: Nope.  Although "fast food" and "junk food" have come to mean "unhealthy food," these terms have different definitions.

Long Answer: Great question! “Fast-food” and “junk food” are terms that we hear all the time. Although these phrases seem similar, they have slightly different meanings.  (I had to enlist help from the Merriam-Webster dictionary!)

Fast Food simply refers to the preparation and service of a food. Over time burgers, French fries, and chicken nuggets have become the icons of fast-food.  They symbolize convenience and easy availability.
Junk Food refers to the lack of healthy qualities in a food. These foods are usually high in sugar or unhealthy fat; and low in protein, fiber, whole grains, vitamins, and minerals.

Even with these definitions, the terms are hard to navigate. The confusion may be due to the fast food industry’s monopoly of the term “fast food.” Fast food restaurants are filled with sugar-loaded milkshakes and greasy hamburgers, and thus “fast food” has come to mean “junk food.” However, a closer look at Webster’s definition reminds us that “fast food” does not always mean “junk food.” A banana, an apple, a yogurt, a small bag of almonds…these foods are convenient, fast, and full of nutrients.

Now what about these fast food restaurants? Sure, they serve mostly junk food.  However many fast-food restaurants also offer not-so-junky choices.  Try to search their menus for salads (watch out for the dressings), fruit cups, baked potatoes, and grilled chicken options. Check out this nifty website, Fast Food Explorer, for calorie counts and nutrition labels for fast-foods.  You can also search for healthier choices within individual fast food restaurants. 
The Main Message: Whether you are ordering at McDonalds, browsing in the grocery store, or cooking in your kitchen, nutrition quality is what counts.
*About coconut milk.  Coconut milk is high in saturated fat, and is used in many desserts that could be considered “junk food.”  However coconut milk is also incorporated healthfully in many Southeast Asian cuisines.

If you have health or nutrition related questions, please comment or email me (coconutcrumbsblog@gmail.com).  I'll try to crack the coconut for you!

Swing it, Salsa!

Question: "[My friend] and I have been regularly eating lots of salsa at a nearby Mexican place.  I always figured that salsa was better for you than other snacks.  But how healthy is it for you?  I guess it'd depend on the brand too."

Short Answer: Yup, salsa has won the prize as perhaps the healthiest condiment.


Long Answer:   Salsa, unless eaten in very large amounts, is not a significant source of nutrients and vitamins.  But it adds a punch of flavor for very few calories. 
Salsa literally means "sauce," and it comes in many forms.   1/4 cup of a basic tomato, garlic, onion, and cilantro salsa will contain 1 gram protein, 2 grams sugar, 0.1gram fat, 0.4 gram salt, and a whopping 17 calories.  It has trace amounts of minerals and vitamins, but not enough to significantly contribute to the Recommended Daily Allowance.


Other variaties will have different nutrient information depending on ingredients and preparation.  The addition of black beans, corn, and peppers will increase calories.  Be aware of added sugar and salt in store-bought varieties.  Nevertheless, salsa is a low-fat, low-calorie, and flavor-bursting condiment.  Salsa is particularly useful as a replacement for higher calorie foods such as dips, dressings, sour cream, and ketchup.  Over the summer my favorite crunchy snack was baby carrots and salsa--the spicier the better!

All calorie and nutrient information are taken from the USDA National Nutrient Database.  Check it out and look up your favorite foods!

http://www.nal.usda.gov/fnic/foodcomp/search/

This is just for fun:  Here's some comparisons between the salsa and his side-kick burrito.     

1/4 cup salsa= 17 kcal
8" flour tortilla= 287 kcal
1/2 cup refried beans= 109 kcal
1/2 cup rice= 102 kcal
2 oz steak= 125 kcal
2 tablespoon regular sour cream= 46 kcal
2 tablespoon guacamole= 45 kcal (estimate)
1/4 cup regular cheddar cheese, shredded= 113 kcal

Total = 844 kcal

When it comes to salsa, I'm a fan.  So find me on the dance floor!
*If you have health or nutrition related questions, please comment or email me (coconutcrumbsblog@gmail.com).  I'll try crack the coconut for you!*