50+ Lifestyles

Are You “D”ficient?

By Lindsay Wiese, RD, LD
Hy-Vee Registered Dietician
(563) 355-5540     lwiese@hy-vee.com

If you’re into making New Year’s resolutions, consider this simple one: Get more vitamin D! You may be at risk for vitamin D deficiency if…

• You have an increased need for vitamin D due to weight or age.
• You limit sun exposure, always wear sunscreen, are restricted to being indoors, live at higher latitude or live in a region with a long winter season or air pollution.
• You do not take a daily multivitamin with vitamin D and/or a vitamin D supplement.
• You do not make vitamin D in your skin from UVB rays as efficiently (older adults or darker-skinned individuals).
• You have a malabsorption syndrome, liver disease or renal disease.
• You take medications that interact with vitamin D absorption or metabolism.

Mushrooms are the only source of vitamin D in the produce aisle! This delicious and versatile fungi is also a good way to add B vitamins (riboflavin 15% and niacin 15% helpful in providing energy by breaking down proteins, fats and carbohydrates) potassium (9%) and a range of antioxidants.

Mushrooms are also a good source of selenium (11%), a mineral that helps the immune system function properly.

Did you know that cooking your mushrooms can help your body absorb their nutrients? Add mushrooms to all your winter favorites, from meatloaf and stroganoff to soups, tacos, and hearty salads. More good news – mushrooms are fat-free, low-calorie, nutrient-dense and low in sodium.

If you think you may not be getting enough vitamin D through foods or sun exposure, talk to your dietitian about how to increase your vitamin D levels, or think about a possible supplement such as Nature Made Vitamin D! Your doctor can also check your vitamin
D levels.