Heart HealthAdd Mushrooms to Your Diet to Reduce Heart Disease Risk
More research is linking vitamin D deficiency as a risk factor for heart disease.
Not truly a vitamin, Vitamin D acts as a hormone that regulates over 200 genes. Some functions of vitamin D include:
- Aids in absorption of calcium within in intestinal track
- Necessary for blood clotting
- Aids in secretion of insulin from the pancreas to regular blood sugar levels
- Stimulates mineralization of bone cells
- Necessary for thyroid function
What causes vitamin D deficiency?
The body produces vitamin D from sunlight, but even individuals living in sunny climates are found to have vitamin D deficiency. Some factors causing deficiency include:
- Aging – As you get older you absorb less vitamin D from your diet and your skin produces less vitamin D.
- Reduced absorption of fat – If you have inflammatory bowel disease and other conditions associated with malabsorption of fat, you are at greater risk for deficiency.
- Medications – Particularly the steroid prednisone and weight loss medications that block fat absorption.
- Sunscreen – While it protects you from UV radiation, it also blocks your ability to produce vitamin D. (I’m not suggesting you stop using sunscreen.)
- Location – If you live above the 42nd latitude your body is not able to produce Vitamin D from the sun’s rays between November and February. Chicago, IL is at the 42nd
How much vitamin D do you need daily?
Current recommended dietary allowances for Vitamin D equal 600 IUs for men and women between the ages of 1 and 70 years-old. At the age of 70, recommended Vitamin D intake increases to 800 IU per day.
Only a few foods contain vitamin D. Even fewer foods contain a substantial level to help you meet your goal of 600 IUs daily.
Some food sources include:
- Salmon (447 IUs per serving)
- Tuna (154 IUs per serving)
- Fortified milk (~120 IUs per serving)
- Canned sardines (46 IUs per serving)
- Liver (42 IUs per serving)
- Eggs (41 IUs per serving)
- Ready to eat cereal, fortified (40 IUs per serving)
Mushrooms
Vitamin D content of mushrooms varies. Select mushrooms with “UV-treated” on the package label. These contain higher levels of vitamin D, providing 446 IUs of vitamin D per 3.5 ounces.
Here are tips for increasing mushrooms in your diet:
- Add sliced mushrooms to salads.
- Add mushrooms to stir-fry meals.
- Add sautéed mushrooms to eggs.
- Add mushrooms to sauces (white sauce, gravies, pasta sauce).
Vitamin D and High Blood Pressure
Individuals with higher vitamin D levels tend to have lower blood pressure.
Are you working to improve blood pressure levels? If so, sign up for the free course 7 Natural Ways to Lower Blood Pressure at http://lowerbloodpressurewithlisa.com.
All the best,
Lisa Nelson RD
Health Pro for HealthCentral
Image courtesy of Apolonia / FreeDigitalPhotos.net
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Where I send people for supplements
Food first, always. When a supplement is worth considering, the front of the bottle is marketing and the supplement facts panel is the actual content. Two bottles at the same price can differ by half in what they deliver.
My dispensary carries practitioner-grade products, most of which aren’t sold direct to consumers, with the reasoning behind each one.
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