Kasia the Expert

     Thought vitamin D only prevented rickets and severe bone loss?  Guess again.  Known as the "sunshine vitamin"--because it becomes active in the bloodstream only when your skin is exposed to ultraviolet light--vitamin D is making headlines that tout its many potential functions, from preventing autoimmune diseases to Type I diabetes.

     Interestingly enough, a recent review of 18 studies involoving 60,000 people showed those who ingested vitamin D supplements had a 7% reduction in mortality from all causes compared with those who didn't take the supplements.¹  Researchers are looking into the vitamin's effect on various cancers as well.  For example, in sunnier parts of the world as well as regions where fatty fish consumption is higher (fatty fish contains vitamin D), researchers found colon cancer incidence was reduced by as much as 50%.²  While these findings are still very preliminary, they could offer more insights in the future.  So, are you motivated to increase your daily intake of vitamin D?  If so, here's how:

• Coldwater fish, especially salmon and mackerel, are packed with vitamin D--3.5 ounces of each contains 90% of the Daily Value
• Sardines, tuna, liver and whole eggs (vitamin D is in the yolk) are also sources of vitamin D
• Milk and margarine are fortified with vitamin D and now some yogurts and breakfast cereals are fortified with vitamin D as well
• Spending time in the sun--without sun blcok.  Don't get too excited--you still have to protect your skin from the sun.  However, you only need about 10 to 15 minutes of exposure to your face and hands twice per week without sun block.  Anything longer and you're only increasing your risk for skin cancer.

¹ Giovannucci, Edward.  2007.  Can vitamin D reduce total mortality?.  Archives of Internal Medicine; 167: 1709-1710.

² Giovannucci, Edward.  2007.  Strengths and Limitations of Current Epidemiologic Studies: Vitamin D as a modifier of colon and prostate cancer risk.  Nutrition Reviews; 65(8): S77-S79

For years, high fructose corn syrup (HFCS) has come under scrutiny because of its perceived effect on health. Recently, as scientists worked to answer the question, "why are so many Americans becoming obese?" sweeteners - particularly HFCS - have been examined to see if a link exists. In other words, is there something about all sugars or certain sugars that cause obesity?

To put the question to rest about HFCS and obesity, the American Medical Association checked out all of the scientific literature available about sweeteners and obesity. Good news for those of us who enjoy the many foods that contain HFCS: AMA found no link between HFCS and obesity. Likewise, experts from the University of Maryland Center for Food, Nutrition and Agriculture Policy examined evidence from more than 20 studies relating HFCS to weight gain and concluded that "HFCS does not appear to contribute to overweight and obesity any differently than any other energy sources."

Here's the skinny on HFCS, if you're curious:

• HFCS is a common liquid sweetener made from corn that typically contains a mixture of approximately half fructose and half glucose. In fact, the "high fructose" in the name is somewhat confusing because this composition is similar to that of table sugar (sucrose), which is half fructose and half glucose. In actuality, HFCS is merely "high" in fructose when compared with typical corn syrup, in which glucose is more predominant. Honey is another example of a sweetener that contains about equal amounts of fructose and glucose.
• HFCS has the same number of calories as table sugar and is equal in sweetness. It contains no artificial or synthetic ingredients.
• HFCS offers numerous benefits. It keeps food fresh, enhances fruit and spice flavors, retains moisture in bran cereals, helps keep brakfast and energy bars moist, maintains consistent flavors in beverages and keeps ingredients evenly dispersed in condiments.

So, enjoy sweeteners in moderation within a well balanced diet based on MyPyramid guidelines, and you're good to go!

     Eating a number of different fruits and vegetables, rather than the "same old, same old" can make mealtime a lot more enjoyable--plus, you'll gain a richer supply of what scientists call 'phytonutrients' in the process.  Components found in plants, phytonutrients provide a laundry list of health benefits.  As a result, leading nutrition and medical experts recommend a diet rich in fruits, vegetables and whole grains as a way to obtain these potential benefits.  Here's a list of some foods that are currently under study for their phytonutrient benefits:

Food source:	Phytonutrient it provides:
Garlic and Onions	Allyl sulfides/ organosulfurs
Oranges, lemons, grapefruit	Monoterpenes
Berries, whole grains	Lignans
Broccoli, cabbage, kale	Indoles
Citrus fruits, grapes, apples, red wine, tea, chocolate, tomatoes	Flavonoids

     According to IFIC Foundation, a whopping 70% of Americans say they are implementing changes in their diet in order to improve overall well-being.¹  If you happen to share this sentiment, you may find these tips helpful when incorporating more fruit and vegetable variety into your day:

• Add veggies to rice, omelets, potato salad and pastas
• Add slices of cucumber, zucchini, spinach or carrot to your sandwich or tortilla roll-up
• Use salsa as a dip for chips, rather than creamy dips
• Pack fresh or dried fruit for snacks away from home, rather than reaching for chips or going hungry.

¹IFIC Foundation: Food Insight, November/December 2007