Sunshine Vitamin

Basking in the glory of the 

Sunshine Vitamin

It’s nice to have a reality check once in a while, especially when it comes to one’s health. My client, Nafisa, 36, had one a few weeks ago. It started with muscle spasms around the waist and ended in a nasty catch in her lower back. It’s still healing and she has to be very careful.

Normally, she would have ignored it after taking a few painkillers, anti-inflammatory and physiotherapy sessions. But when her doctor asked her to get an x-ray of the lateral view of her lower back, she was alerted.

The x-ray revealed that her D3 and calcium levels were low. Although, she is always very particular about her diet, she realized that she hadn’t been regular with her calcium supplements over the past year. Now, she is on weekly D3 supplements and daily calcium tablets. This experience has taught her that one cannot take one’s body for granted.

Listen to your body

Many a times, we ignore pain and don’t listen to our bodies. Our body is constantly giving out signals. For instance, Shweta’s muscle spasms must have been the body signaling a calcium and vitamin D deficiency.

The other day, I bumped into one of my old acquaintances in the gym. She looked pale and in pain. She told me that she has had back pain for the past eight years. The low D3 and calcium levels were taken care of with supplements. She has also been through physiotherapy sessions but admitted that she hasn’t been regular with her physio exercises. With 40% pain still there, I advised her to visit her physio again and then continue with those exercises besides her regular workouts.

I have also come across many patients in the clinic who come for diet consultation with low calcium and D3 levels. A couple of my other clients too are guilty of the same. What is it about these two elements, which are abundant in food, especially calcium, but still deficient in humans? Vitamin D is made by our body in sunlight but why are we still lacking it?

Another common deficient vitamin is B12, especially in vegetarians. Surprising, considering we make it in our intestine! And the daily requirement is also not much, just 2.4 mcg. 

Wake Up

The idea of blogging this is - I seriously want everyone, particularly women over 30, to keep a tab on their diet, particularly vitamin D and calcium intake. If you get a catch regularly, have muscle spasms and pain; get yourselves checked to rule out the deficiency.

When we talk about bone building, it’s always calcium and vitamin D that hog the limelight. There are other contributing minerals like phosphorus, magnesium, zinc, copper, manganese, boron, silicon and vitamins C, K, B-complex (B6, B9, and B12) at play.

I will be starting a series featuring the above mentioned elements for strengthening bones. The first is vitamin D, the sunshine vitamin.

Vitamin D (Cholecalciferol)

-         The sunshine vitamin, our body can produce in sunlight

-         Optimal time to get sunlight is 10 am - 4 pm when UV light which stimulates vitamin D production is at its greatest intensity

-         Vitamin D has to be taken with calcium for the body to utilize it efficiently

-         50 per cent of adults and children worldwide are vitamin D deficient

-         Our body needs vitamin D to absorb calcium from food to make bones and help us relax

-         It also helps to absorb phosphorus

-         Children need more for their growing bones and deficiency causes rickets

-         In adults, the deficiency manifests as osteoporosis

-         Vitamin D is a fat-soluble vitamin, so your body can store extra amounts of the vitamin

-         Reserves of vitamin D are found in the liver, skin, brain and bones, for future use

Recommended Daily Intake (RDI)

19 -50 years: 5 mcg or 200 IU per day

51-70 years: 10 mcg or 400 IU per day

70+: 15 mcg or 600 IU per day

Although the body can make vitamin D, there are many reasons for its deficiency:

-         Inability to convert vitamin D to D3, its active form. One of the factors is age

-         Darker skin pigments and sunscreen use can significantly decrease the body’s ability to absorb the UV rays required to produce vitamin D

-         A sunscreen with SPF 30 can reduce the body's ability to synthesize the vitamin by 95 per cent

-         The skin also has to be directly exposed to the sunlight, not covered by clothing, in order to start vitamin D production.

-         Even the angle at which sunrays hit the earth can affect absorption

-         People who live in northern latitudes or areas of high pollution, work at night and stay home during the day or are homebound should consume extra vitamin D from food sources or supplements

-         Infants who are exclusively breastfed are also at high risk of vitamin D deficiency, especially if they are dark-skinned or have minimal sun exposure

-          

            
Sources

-         Three ways to get Vitamin D: food, sunlight and supplements

-         If you are not getting enough sunlight, you need to take supplements. But it is best to obtain any vitamin or mineral through natural sources first

-         It is not the individual vitamin or mineral alone that make certain foods an important part of our diet, but the synergy of that food’s nutrients working together and allowing for greater absorption

-         Take this vitamin supplement either with or after your meals in milk

-         Best food sources -fish liver oil and fatty fish like salmon, swordfish, mackerel, tuna, halibut, herring and sardines

-         Lesser amounts are available in beef liver, cheese, shiitake mushrooms and egg yolks

                                                                 

Functions

-         Required for bone growth and calcium metabolism

-         Absorption and deposition of calcium and phosphorus in bone and teeth

-         Contributes towards bone repair by increasing calcium absorption

-         Necessary for healthy functioning of the parathyroid glands, which regulate the calcium level in the blood

-         Important role in prevention of dental caries

-         Extremely beneficial in treatment of arthritis and tooth decay

-         Reduces the risk of diabetes, cancer and autoimmune diseases

-         Healthier skin

-         Strengthens immunity

-         Important during infancy and adolescence for the proper formation of teeth and bones

-         Protects children against rickets

-         Good supply during pregnancy benefits mother and ensures satisfactory future development of child

Some more detail

-         Stronger bones - Without vitamin D, calcium is practically useless in making bones denser and stronger. Calcium and vitamin D work hand in hand in reducing your risk of osteoporosis

-         Stronger muscles - Vitamin D deficiency can cause muscle weakness. The vitamin is necessary for skeletal muscles to contract and relax properly. It helps ward off degradation of protein in muscles

-         Healthier skin – Along with vitamins C and E, it keeps your skin healthy, especially if you are suffering from inflammatory conditions of the skin like dermatitis, psoriasis, eczema, acne and dandruff

-         Reduces diabetes symptoms - Regular vitamin D supplementation is known to help decrease Insulin Resistance and increase sensitivity to insulin. It is said to considerably reduce the risk of type 1, type 2 and gestational diabetes

-         Prevention of cancer - It helps in warding off various types of cancers, including prostate, breast and colon

-         Decreased asthma severity - Vitamin D supplementation helps improve lung function and enhance the response of asthmatics to treatments

-         Improved male reproductive health - Men with insufficient intake of vitamin D have lower sperm count and decreased sperm motility

-         Healthier heart - Vitamin D deficiency is linked to cardiovascular disease

-         Better mood - Vitamin D deficient people are more susceptible to depression and other brain disorders. Vitamin D plays a role in serotonin production. This “feel good hormone” has a major impact on our mood

Look for these tell-tale signs

Deficiency symptoms

-         Excessive head sweating is a common, early sign

-         Brittle or soft bones

-         Tooth decay, swelling, reddening and bleeding of gums

-         Muscle and bone weakness

-         Lack of vigour

-         Premature ageing

-         Insulin deficiency and insulin resistance

-         Hypertension and chronic inflammation, major risk factors for heart diseases

-         People who struggle with chronic pains often have inadequate vitamin D levels

-         High blood pressure

-         Fatigue, sleepiness and depression

-         Mood swings

-         Retarded growth in children

-         Poor bone formation in children

-         Development of type I diabetes in children

 Large doses can be harmful, especially to people with heart trouble. Toxic amount seems to be 3,00,000 units or more daily

Signs of toxicity

-         It causes elevated calcium levels, characterized by low appetite, dry mouth, increased thirst, headache, nausea, vomiting, weakness a metallic taste, vomiting, constipation, and diarrhea

-         Leads to kidney stones

-         Hardening of blood vessels and calcium deposits in the kidney, lungs, liver, stomach and heart

-         Sunburned appearance progressing to a rough, scaly skin, burning sensation in the mouth and throat, constipation, diarrhea and gas

-         Sore eyes

-         Itching on skin

-         Urgent and frequent need to urinate

Healthy Feasting

Healthy Feasting

Ramadan is the one-month of fasting and feasting phase for muslims all over. I still don't understand how they go on with food and water for 15 hours at a stretch. My muslim friends tell me that they break their fast with fresh dates and khajur followed by fruits and then a variety of fried delicacies, tandoori chicken, naan, rotis and the likes.

The dates and fruits are much needed to regulate their blood sugar balance which has surely dipped during the period of fast. I have put together a few tried and tasted (by me, of course), using fruits, dates, cereal and chicken in a healthy style.   

I have also added curd cutlet for that much needed protein to make up for the muscle loss, which accompanies long periods of fasting. I have also included a paneer cutlet, which would be a good early morning meal. This morning meal is around 4 am which is also their last meal for the day. Paneer is an extremely slow digesting protein, which provides satiety for a longer time. It provides a slow release of sugar into the bloodstream and helps to maintain blood sugar and energy levels. 

Click on this link for some of my healthy recipes:   http://www.thehealthsite.com/author/prema-kodical/

Jackfruit Mania

Jackfruit Mania

pics: Sanjana Kodical

I know this blog is a little late in the year when the jackfruit season is almost coming to an end. My apologies but better late than never! You can still reap its benefit for another week at least. I have been enjoying the natural sweetness and goodness of this fruit in its different avatars. It’s almost like a summer addiction and I love to talk about it.

Before I continue, let me add that I’ve never been a great jackfruit fan as a kid. I almost hated it. This fruit occupies a special place in a Mangalorean kitchen. It’s a gift of love from anyone who returns from a trip to Mangalore.

Only when I became a nutritionist and started studying the nutritive value of foods that I realized how badly I had treated this rich fruit.  So let’s start with:

Health benefits of jackfruit

-          Instant energizer

-          has potassium which maintains blood pressure

-          Rich source of fiber improves digestion and prevents constipation

-          Antioxidants slow down the ageing process

-          Has vitamin A, a vital nutrient for eye health

-          Calcium strengthens and promotes healthy bones

-          Rich in vitamins A, C, E, K, Niacin, Vitamin B6, folate, pantothenic acid and minerals like copper, manganese and magnesium to prevent and cure anemia

-          Vitamin C strengthens the immune system

-          Manganese regulates blood sugar levels in the body

-          Copper keeps thyroid glands healthy

-          Vitamin B6 keeps the heart healthy

-          Can cure ulcers and other digestive system disorders

So, all those who have ignored the jackfruit, please reconsider your stand.

Jackfruit Idly

I have been enjoying the sweet and juicy bulbs of the fruit. But more than that, I have enjoyed experimenting with it. I’m fond of making sooji halwa using pineapple, apple, banana or mixed fruit pulp. Even beetroot! So jackfruit was the obvious choice. And I loved it! So did everyone else at home. It’s made exactly the way we make sooji halwa but in the end I and pureed or finely minced jackfruit. It’s about 200 gm (deseeded) for 1 cup sooji.

Next, I tried Jackfruit Idly. This was a super hit breakfast item. Serve warm with a cup of tea or coffee.

Here’s the link to the recipe:

http://www.thehealthsite.com/fitness/summer-special-jackfruit-idly/

Next on the list was Jackfruit Paniyavaram. Another one on the hit list! It’s very simple but you need the paniyavaram maker. This one is a multi-tasker. It can be used to make pakoras, vadas, and koftas. Buy the non-stick version if you don’t have one. You can make your paniyavaram using just 1 tsp of ghee or oil. 

Paniyavaram recipe

Ingredients

Whole wheat flour – ¼ cup

Daliya or lapsi (finest variety) – ½ cup

Sweet Jackfruit bulbs – 250 gm

Powdered jaggery – ½ cup (can add lesser to make it less sweet)

Salt – a pinch

Elaichi powder – 1 tsp

Ghee – 1 tbsp

Method

Deseed the jackfruit bulbs

Take them in a food chopper and crush them finely

Mix it with the rest of the ingredients

 Add water to get idly batter consistency

Heat the paniyavaram maker on medium heat

Put 1 drop ghee in each of the depressions

Add a tbsp of the batter in each

Cook on medium heat

When browned on one side, add 1 drop ghee to each of them

Turn and brown the other side

Serve hot with a cup of tea or coffee

Some make jackfruit halwa, jam, chutney and I don’t know what else. But this is all I’ve experimented with.

Don't discard them

And now, if you think the jackfruit seeds are to be discarded, then please don’t. Do I have to add that I used to hate the very sight of those seeds in the curries that my mother used to add to? Of course, they were promptly picked up and thrown out of the pIate. My mom’s protests that they were very nutritious fell on deaf ears. How I regretted this when I read about its benefits. So here we go:

100 g of edible fresh jackfruit seeds has approximately 0.4 g fat, 6.6 g protein, 38 g carbohydrates, 1.5 g

fiber, .05 to 0.55 mg calcium, 0.13 to 0.23 mg phosphorus, 0.002 to 1.2 mg iron, 2 mg sodium and 407 g

potassium. Besides, it has vitamin A, thiamine, niacin and vitamin

Uses of the seeds

Fights wrinkles - Dip a seed in cold milk for a while. Grind it well and apply on your wrinkles. Apply

regularly for best results. It is believed to work on wrinkles in just about four-five weeks time.

Glowing complexion - Consumed directly, it prevents constipation because of its high fiber content.

Flawless skin - Soak a seed in some milk and honey and grin to a fine paste. Apply this paste on your face

evenly and let it dry completely. Wash it off to get a flawless skin within minutes.

High in protein - The seeds are high in protein.

Fights cancer - They have lot of phytonutrients that help fight cancer-.

Promotes hair growth - They promote blood circulation. They have high vitamin A content, one of the most important vitamins for hair health as it prevents dry and brittle hair.

Promotes healthy digestion   

I steam them and eat them as a healthy snack. I also make a stir fry. Here’s the recipe:

http://www.thehealthsite.com/fitness/summer-special-jackfruit-seed-roast/

My next fruity obsession will probably be peaches. I’ve already seen some attractive ones.