About Vitamins D (Nutrition).

 

 

1.  According to a study by a public institution, many North Americans lack vitamin D and calcium

•  Reason 1:  Anyone who lives in the northern climate or uses sunscreen diligently is at risk of vitamin D deficiency.(The skin produces vitamin D when exposed to sunlight, but the sunscreen is blocking UV rays.) In fact, Holly Thacker, MD, director of the Center for Specialized Women's Health at the Cleveland Clinic. , says, "Of all the patients I see, there is the greatest lack of vitamin D."

•  Reason 2 :  Canadians don’t get a lot of sunshine in the winter months. Most wake up while it’s still dark out, and come back home after night falls. The result of the shorter days is less natural vitamin D, explained Nazima Qureshi, a Toronto-based registered dietitian.

•  Additional Description: Body uses vitamin D to help your muscles absorb calcium and work well. Calcium keeps your bones and muscles—including your heart—healthy and strong. People who do not get enough calcium and vitamin D throughout life have an increased chance of having thin and brittle bones (osteoporosis) in their later years, and If your muscles don't get enough calcium, then they can cramp, hurt, or feel weak.

      2.  How can people intake vitamins easily and suitably through food or drink?

• Take vitamin pills. Modern people have a variety of lives. that is why people have to take different vitamins even if they live in the same area, Therefore, the easiest way is to take vitamin pills.

• Get accurate information and eat it properly. Recommended vitamins exist for each country according to age and gender.  Based on such information, people have to eat fruits or foods that fit each person.

     3.  How can vitamin lose be minimized ?

• Keep skins on when possible : there are many nutrients in the skin of vegetables, and if it is consumed together, can get more nutrients.

•  When you do boil, use the cooking liquid : When boiling or blanching vegetables. A lot of nutrients go out. Use the cooking liquid for soup or stock.

• Cooked vegetables should be quickly heated to
  70 °C (158 °F) to destroy enzymes which threaten
  the vitamins

Boiled & Mashed         Fried             Baked

    


     4. My favorite vegetable & 3 kinds of cooking way.

• Today, I was cooking potatoes in 3 ways. Boiling, Frying, Baking. The mesh potatoes can be enjoyed without strain with a soft texture, and potato chips taste good and texture good, but many nutrients are destroyed. Baked Potato can enjoy the original taste of potatoes and has less nutrient destruction. 

• Potatoes are one of  my favorite vegetables, and potatoes contain a lot of vitamin C & B6, fiber iron and potassium. Potatoes, in particular, contain more vitamin C than tomatoes or sweet potatoes, and a medium potato provides 8 percent fiber of the recommended daily amount, 10 percent V6, 6 percent iron, and 15 percent potassium.  

    5.   Today I prepared food using ingredients that can help North Americans with
         vitamin D and iron.

• Title : Salmon steak with seasoned baked potatoes, seared brussel sprout 

                  and carrot puree

• Ingredients : Salmon (skin on) 200g, Potato (medium) 80g, Brussel sporut 5 pcs,   

                              Carrot (small) 50g, Onion (half) 30g, Milk 50ml.
                             
                              Garlic powder 0.5 ts, Cayenne pepper powder 0.5 ts, Olive oil 2tbs
                             
                              Black pepper / Salt To (taste) 

Recipe 

1. Mise en place. Wash and cut vegetables 

2. Put carrot and onion with milk. Bring to a boil and simmer.
    When carrot is cooked, strain and blend.

3. Combine garlic powder, cayenne pepper powder, veggie oil, salt and pepper with  
    potatoes

4. Place the potatoes in the oven (170°C) for 20 minutes.

5. Sear the brussel sprout. cook flatten side until golden brown, and flip. 
    season with salt, pepper and lemon juice
 

6. Cook the salmon. remove any moisture, and season the salmon with salt and pepper. 
    Heat pan over medium-high heat. put some vegetable oil, and place salmon pieces into 
    the pan, skin side down until skin is crispy, and then turn and flip. cook to medium. Timing
    will depend on the thickness of the portion.

7. rest the salmon for 3~5 minutes, and plating with lime or lemon wedge.

   


- It was a good opportunity for North Americans to study about the vitamin deficient, and it was good to have a good chance to study the food.




Reference

Abedi, M. (2018, January 09). Vitamin D and winter: How Canadians can get the nutrient without sunshine. Global NEWS. Retrieved from https://globalnews.ca/news/3954605/vitamin-d-canada-winter-food-supplements/

Direct Health Solutions. (2019, February 19). How Do I Get My Vitamin D Tested?. Direct Health Solutions. Retrieved from http://www.directhealthcanada.ca/2017/12/06/vitamin-d/.

Healthwise Staff. (2018, March 29). Getting Enough Calcium and Vitamin D. MyHealth.Alberta.ca.  Retrieved from https://myhealth.alberta.ca/Health/Pages/conditions.aspx?hwid=za1487

McKinley, E. H. (2018, May 25). 6 Vitamins and Minerals You May Not Be Getting Enough Of. OPRAH.COM. Retrieved from http://www.oprah.com/health_wellness/6-vitamins-and-minerals-missing-from-your-diet/all


Potato USA. (n.d). POTAOTE NUTRITION. Potato USA. Retrieved from https://www.potatogoodness.com/nutrition/

White, Dana Angelo. (2013, April 08). How to Prevent Vitamin Loss When Cooking Vegetables. Food Network. https://www.foodnetwork.com/healthyeats/healthy-tips/2013/04/how-to-prevent-vitamin-loss-when-cooking-vegetables.