Vitamin D and It’s Many Functions in Our Bodies + Recipe

Katie K. Headshot
By: Katie Kuykendall

Helps with athletic performance

  • Vitamin D may play a significant role in muscle structure and function.
  • Evidence suggests that adequate treatment of vitamin D-deficient athletes may improve their athletic performance.3
  • Stress fractures, chronic musculoskeletal pain, viral respiratory tract infractions and several chronic diseases are associated with Vitamin D deficiency.

skeleton-1654869_640.pngHelps with bone formation, because of its relations with calcium and phosphorus absorption and maintenance

  • Vitamin D functions in the intestine, bone, and kidney to stimulate transport of calcium and phosphorus into the extracellular fluid compartment upon demand.2

Osteoporosis Prevention

  • Works to maintain calcium homeostasis for bone health1
  • Helps the bone “hold on to” the vitamin D and promotes absorption.

Vitamin D’s Benefits

  • Lower levels of vitamin D are associated with higher risks of chronic diseases such as diabetes, cancer and cardiovascular diseasesun-151763_640.png

Other ways to get vitamin D vs just the sun

  • UVB Radiation from the sun activates the precursor to Vitamin D, cholecalciferol.
  • Fatty Fish, fish liver oils, egg yolks, beef liver, cheese are all good sources of vitamin D

 


Poached Salmon Eggs Benedict

  • 2 4-6-ounce salmon fillets
  • 2 Whole Grain English Muffins, toasted
  • 2 eggs, poached
  • Salt and Pepper to taste
  • Arugula
  • Lemon Wedges and Hollandaise Sauce to Serve

 

Easy Blender Hollandaise Sauce

  • 1 cup melted butter
  • 3 egg yolks
  • 1 lemon, juiced
  • pinch cayenne pepper
  • salt and pepper, to taste

 

Directions: 

  1. First, go ahead and make your hollandaise sauce. Combine the eggs, lemon juice and seasonings to your blender and pulse a few times to mix and break up the yolks. Next, in a slow and steady stream, add your hot melted butter while the blender is on medium speed. Once all the butter has been added, taste for seasoning and set aside.
  2. Now we can prepare our poached salmon fillets. In a shallow sauté pan, heat up a small amount of water (you could substitute any cooking liquid like wine or chicken stock); enough to reach half way up the sides of the pan. Once the water is simmering, add your salmon filets and poached them while covered for about 8 minutes or until they are cooked to medium. Season them with salt and pepper to taste and a squeeze of lemon.
  3. To assemble your benedict, place the toasted English muffin on a plate, top with some lightly dressed arugula, then your salmon filet, one poached egg and finish everything off with your hollandaise sauce. Enjoy your vitamin D packed meal!

References:

  1. Caprio, M., Infante, M., Calanchini, M. et al. Eat Weight Disord (2017) 22: 27.
  1. DeLuca, H. F. (1980), THE CONTROL OF CALCIUM AND PHOSPHORUS METABOLISM BY THE VITAMIN D ENDOCRINE SYSTEM*. Annals of the New York Academy of Sciences
  1. Guda T, Labella C, Chan R, Hale R. Quality of bone healing: Perspectives and assessment techniques. Wound Repair & Regeneration[serial online]. May 2, 2014;22:39-49

 

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