Here's another reason to make sure you're getting enough vitamin D. A recent study suggests that vitamin D deficiency may be associated with greater risk of osteoarthritis of the knee. The study was conducted at Tufts University by lead author Fang Fang Zhang, an epidemiologist and assistant professor at Tufts.
Compared to those with adequate blood levels of vitamin D, participants low in vitamin D were twice as likely to experience worsening of knee osteoarthritis. Those deficient in vitamin D as well as a hormone involved in metabolizing the vitamin were at triple the risk.
"Vitamin D influences cartilage, bone and particularly muscle, all of which have important roles in the progression of knee osteoarthritis," said Zhang. "Our results suggest that individuals deficient in vitamin D have an increased risk of knee osteoarthritis progression."
His study was published in the Journal of Nutrition and looked at data on 418 participants in the Osteoarthritis Initiative. Participants were tested for blood levels of vitamin D and parathyroid hormone. Radiographs were used to assess knee OA progression over four years. An association between low vitamin D status and OA risk was seen only in participants identified as deficient in vitamin D.
The Institute of Medicine recommends that people ages 4 through 70 get at least 600 IU daily of vitamin D. For individuals over age 70, the recommendation is for 800 IU. Dietary sources of vitamin D include: swordfish, salmon, canned tuna, fortified orange juice, fortified milk and other dairy products, sardines, beef liver, eggs and fortified cereals.
The bottom line is getting adequate vitamin D is proven to be important in keeping your bones strong and preventing osteoporosis. Based on this study, it may also give you an edge against osteoarthritis.
Information courtesy of the Tufts Health & Nutrition Letter, October 2015.
Q and A
Q: Does the serving size listed on a food label signify the amount that is healthy for me to eat?
A: No, not always. The serving size on the label provides a reference amount for interpreting the other information on the label's Nutrition Facts panel. It's the first item you should look at to see what that food is contributing to your overall eating. Measure the amount you usually eat and compare to what is on the label. For example, if the serving size for ice cream lists a half-cup, but you eat one cup, if the label says 140 calories, you are getting double that: 280 calories. On the other hand, if you have one slice of whole-wheat bread and the label lists a serving as two slices, or a half-cup of frozen broccoli instead of the one cup that is a standard label serving, then you are getting half as many of the listed calories, as well as fiber and vitamins. You can also use the serving size to compare nutritional differences between similar foods. For example, if you're looking for a cereal high in fiber, when you can compare the cereal's labels to see which one has more, make sure you are comparing similar amounts. How much you should eat for a healthy portion depends upon your nutrient needs based on your age, gender, physical activity, overall calorie needs and more. Even for two people with similar overall needs, a portion size that works well for one person may differ from the best portion for someone else if they differ in the other food choices and amounts they select.
American Institute for Cancer Research.
Recipe
This recipe for sweet glazed chicken thighs can be done in the slow cooker, for a quick and easy healthy family meal. It's from Cooking Light magazine.
SWEET GLAZED CHICKEN THIGHS
2 pounds skinless, boneless chicken thighs
1/2 teaspoon freshly ground black pepper
1/4 teaspoon salt
1 teaspoon olive oil
Cooking spray
1 cup pineapple juice
2 tablespoons light brown sugar
2 tablespoons lower-sodium soy sauce
3 tablespoons water
2 tablespoons cornstarch
3 cups hot cooked rice
3 tablespoons sliced green onions
Sprinkle chicken with pepper and salt. Heat a large nonstick skillet over medium-high heat. Add oil to pan; swirl to coat. Add chicken to pan. Cook 2 to 3 minutes on each side or until browned. Transfer chicken to a 4-quart electric slow cooker coated with cooking spray. Stir pineapple juice into drippings, scraping pan to loosen browned bits. Remove from heat; stir in brown sugar and soy sauce. Pour juice mixture over chicken. Cover and cook on LOW for 2 1/2 to 3 hours. Transfer chicken to a serving platter with a slotted spoon. Increase heat to HIGH. Combine 3 tablespoons water and cornstarch in a small bowl; add to sauce in slow cooker, stirring with a whisk. Cook 2 minutes or until sauce thickens, stirring constantly with whisk. Place rice on each of 6 plates. Top with chicken thighs and sauce. Sprinkle each serving with green onions. Serves 6.
Per serving: 339 calories, 32.4 g protein, 33.7 g carbohydrate, 7.1 g fat, 125 mg cholesterol, .6 g fiber, 363 mg sodium.
Charlyn Fargo is a registered dietitian at Hy-Vee in Springfield, Illinois, and the media representative for the Illinois Academy of Nutrition and Dietetics. For comments or questions, contact her at charfarg@aol.com or follow her on Twitter @Nutrition Rd.
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