Vitamin D supplement helps offset lack of sun exposure in winter

By Lisa Ryckman, Rocky Mountain News (Contact)

Published October 6, 2008 at 6 p.m.

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Am I getting enough vitamin D from the sun?

As days grow shorter, the window of opportunity for sun exposure closes a bit.

As little as 10 to 20 minutes a day in the sun can prevent deficiencies in vitamin D, which makes it possible to absorb dietary calcium. But after age 70, the skin doesn't convert vitamin D effectively, and sunscreen can inhibit vitamin D production because it blocks the wavelength that converts it.

But don't give up your sunscreen, which dermatologists say is key to helping prevent skin cancer. Instead, look to food and supplements to make sure you get the daily dose of 800 to 1,000 IU of vitamin D daily now recommended for adults.

Salmon and sardines top the list of dietary sources, which also includes eggs, fish, fortified milk, shrimp and cod liver oil.

The September issue of Harvard Women's Health Watch suggests supplements to make sure you get that amount during the winter months. It's best to take a pill containing only vitamin D, rather than doubling the dose of a multivitamin that generally contains 400 IU.

Too little vitamin D can lead to rickets in kids and brittle bones in adults.

But recent research has found that the sunshine vitamin plays a part in preventing other diseases, including high blood pressure, diabetes, breast cancer, multiple sclerosis, infection and even schizophrenia, according to Harvard Women's Health Watch.

Here's a healthy dose of vitamin D from Cooking Light magazine, which has a section of vitamin D-rich recipes at cookinglight.com.

Cajun Salmon Cakes with Lemon-Garlic Aioli

Serves 4

Aioli:

2 tablespoons fat-free mayonnaise

2 teaspoons fresh lemon juice

1/4 teaspoon bottled minced garlic

Cakes:

3 (6-ounce) cans skinless, boneless pink salmon in water, drained

1/4 cup sliced green onions

1/4 cup fat-free mayonnaise

2 tablespoons dry bread crumbs

1 teaspoon Cajun seasoning blend

2 teaspoons Dijon mustard

1/2 cup dry bread crumbs

1 tablespoon canola oil

* To prepare aioli, combine first 3 ingredients in a small bowl; set aside.

* To prepare cakes, combine salmon and next 5 ingredients (through mustard) in a medium bowl. Divide salmon mixture into 8 equal portions, shaping each portion into a (1/2-inch-thick) patty. Dredge patties in 1/2 cup bread crumbs.

* Heat oil in a large nonstick skillet over medium-high heat. Place patties in pan; cook 3 minutes on each side or until lightly browned and heated through.

* Serve aioli over salmon.

Nutritional information per serving: 254 cal., 9 g fat (0 g sat), 78 mg chol., 16 g carb., 29 g pro., 0 g fiber, 924 mg sodium.

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