What are the risks of vitamin D deficiency?
Vitamin D deficiency — when the level of vitamin D in your body is too low — can cause your bones to become thin, brittle or misshapen.
Vitamin D also appears to play a role in insulin production and immune function — and how this relates to chronic disease prevention and cancer — but this is still being investigated.
Although the amount of vitamin D adults get from their diets is often less than what's recommended, exposure to sunlight can make up for the difference. For most adults, vitamin D deficiency is not a concern. However, some groups — particularly people who are obese, who have dark skin and who are older than age 65 — may have lower levels of vitamin D due to their diets, little sun exposure or other factors.
The Recommended Dietary Allowance (RDA) for adults is 600 international units (IU) of vitamin D a day. That goes up to 800 IU a day for those older than age 70. To meet this level, choose foods that are rich in vitamin D. For example, choose fatty fish, such as salmon, trout, tuna and halibut, which offer higher amounts of vitamin D, or fortified foods, such as milk and yogurt.
Don't overdo it, though. Very high levels of vitamin D have not been shown to provide greater benefits. In fact, too much vitamin D has been linked to other health problems.
If you're concerned about whether you're getting enough vitamin D, talk to your doctor about your diet and whether a vitamin supplement might benefit you.
These golden-brown cakes are packed with nutrients and protein. Serve with a side salad or make smaller cakes for an appetizer.
3 sweet potatoes, peeled and cut into spears
1 cup uncooked quinoa
3 cloves garlic, minced
6 ounces Gruyere or Parmesan cheese, shredded
2 tablespoons finely chopped fresh parsley
1 teaspoon salt
1/4 teaspoon ground black pepper
1/4 teaspoon nutmeg
2 tablespoons olive oil
Heat oven to 375 F. Place the potatoes on a greased baking sheet. Bake for 45 minutes or until potatoes are completely soft. Meanwhile, cook quinoa according to package directions; set aside to cool.
In a large bowl, combine cooked potatoes, cooked quinoa, eggs, garlic, cheese, parsley, salt, pepper and nutmeg.
Heat 1 tablespoon of olive oil in a large saucepan. Form half of the quinoa mixture into 1/4-cup patties and place in the pan; cook until cakes are golden brown. Place cooked patties on a baking sheet. Repeat process with remaining oil and quinoa mixture. Bake cakes in the oven for 5 minutes to ensure they are heated through.