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发表于 2009-5-20 23:24:00
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Vitamin D Rich Foods(ZT)
Earth's close partner, the Sun is a star worshiped and feared all at the same time. We all know too well that over exposure to its ultraviolet rays may cause skin cancer, and with the depletion of our Earth's Ozone those rays are stronger than ever. But on the other hand, the Sun's warmth and energy assists our cycle of living. For us humans the sun not only aids our food supply, but is also a direct source of vitamin D—a vitamin critical for healthy bones, teeth, and chronic disease prevention. Ongoing studies link vitamin D deficiency to breast and colon cancer, diabetes, multiple sclerosis and osteoporosis.
So vitamin D is essential to our health, but how do we get it without compromising our toxin-free sunscreen or moving close to the equator during winter? Well, we can certainly opt for supplements and fortified foods, but don't give up on nature so quickly. While the number of foods naturally containing this sunshine vitamin is limited, we can find concentrated amounts in the following sustainable foods.
* Oily fish such as salmon, cod, sardines and mackerel
The George Mateljan Foundation suggests eating sockeye salmon over other salmon species. Sockeye's, due to their zooplankton-rich diets, contain the most vitamin D, supplying more than 100% of the recommended daily value. And conscious foodies like myself will approve; Sockeye salmon, sardines, Atlantic mackerel and Pacific cod are considered eco-friendly fish to eat, and contain low to moderate levels of mercury and other common seafood contaminants.
* Organic Sun-ripened Mushrooms
If oily fish do not jive with your taste buds, don't give up on using food to satisfy your body's need for D. A 2004 study by mycologist Paul Stamets found that eating just one gram of sun-treated shiitake, about one tenth of one mushroom, would give you 460 IU (international units) of D-healthy vitamins, meeting the FDA's 400 IU recommended daily dose. Since then food companies such as Monterey Mushrooms Inc. are growing and packaging organic, sun-ripened shrooms. And get this, only 3 oz. of these sun drenched delights provide 100% of the vitamin D we need per day to stay healthy. Monterey Mushrooms' Sun BellaT brand is actually the first to provide consumers with these healthfully grown mushrooms.
* Shrimp
Eating 4oz. of these ocean-crawling crustaceans meets approximately 40% of the FDA's daily value recommendation. And because vitamin D is a stable compound, cook these little fritters in any way you like—it won't affect their nutritional substance. To ensure a sustainable meal, choose shrimp that is farmed or wild-caught in the U.S. & Canada, and avoid all other imported shrimp. U.S. shrimp farms are subject to laws limiting environmental impacts which makes them a good alternative to imported farmed shrimp.
Although the FDA recommends 400 IU of vitamin D per day, some researchers and health professionals are now suggesting larger amounts, up to 1000 IU, to help prevent some cancers. Make sure to consult a health care professional on how much vitamin D you need to stay healthy.
http://planetgreen.discovery.com/food-health/vitamin-rich-diet.html |
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发表于 2009-5-20 01:07:11
虽然离理想的指标还有很大的距离，但不再那么低得吓人了。看来大剂量口服Vitamin D还是很有效的，服用期间也没有什么不舒服的感觉。人似乎比以前有精力了，从我前几天和那谁和那谁谁打架时的精神头上就可见一斑，哈哈。
