Vitamins, Minerals, Antioxidants- power foods in the battle against excess weight (part 1)

By now we have a better understanding of the role of carbohydrates, proteins and fats in the process of managing our weight, but what about the other nutrients in our diets- vitamins, minerals, and antioxidants? These chemicals found naturally in our foods play varying roles in metabolism, hormone control, repair of tissues, and fat storage and deposition.

Lets begin with Vitamin D- which is referred to as the 'sunshine vitamin'. That is because vitamin D can be created in our bodies following exposure to UVB rays from the sun. In fact, in just 20-30 minutes of sun exposure (a good part of the body, arms, and legs), will create 10,000 IU (international units) of Vitamin D.

The current daily dietary recommendations are for 200 IU for adults up to 25, and 400 IU for adults up to 70, and 600 IU for individuals over 70, but we now we believe this is not enough to prevent deficiency.

Vitamin D is protective against a number of diseases, like heart disease, cancer of the colon, breast and prostate, and bone loss. It is also considered a mood vitamin- easing signs of depression, anxiety, and other mood disorders.


Vitamin D deficiency has been linked to problems like rheumatoid arthritis, MS, infertility, syndrome X ( a combo of high blood pressure, obesity, diabetes, and heart disease), lethargy and chronic fatigue, insulin resistance and weight gain, increased fat storage, and Chrohn's disease.

Vitamin D is necessary for the absorption of dietary calcium and phosphorus, both needed to build and maintain strong bones- so even those with adequate calcium and phosphorus in their diet may suffer osteoporosis if they are Vitamin D deficient.

Vitamin D is also needed for a healthy immune system.

Good food sources include beef liver, fatty saltwater fish like tuna, halibut and cod, eggs (yolks), and vitamin enriched foods like milk.

Over the last 50 years, efforts to reduce heart disease through a low fat, low cholesterol diet, along with the creation of sunblocks with an SPF of 50 to protect against skin cancer, have left the majority of us Vitamin D deficient. Is it possible to assume the rise in chronic conditions such as heart disease, cancer, CFS, and depression are related to these changes?

I'd say yes, although a deficiency in Vitamin D is likely just part of the problem. Other nutrients, like essential fats, calcium, and Vitamin C (an many others), all play a roll in keeping us healthy.

I think we sometimes go a bit overboard when it comes to health information. For instance, when we were learning in the 80's about the possible connection between dietary saturated fat and cholesterol, we gave up all eggs, red meat, and organ meats- for fear it caused heart disease. We now know this was wrong.

Medical and governmental warnings about the detrimental effects of the sun have hit us from all angles- the media was flooded with messages of how we should protect ourselves and our kids by staying out of the sun during peak hours. We've developed high SPF sunscreens, and even sun protective clothing to keep every part of our body shielded from one of our most vital and relevant resources.

Our food supply has also been effected by conventional farming practices that deplete the soils, and produce livestock, poultry and poultry products that contain fewer nutrients than those of our ancestors. So today, eggs from the grocery store have less Vitamin D than they did 100 years ago.

Perhaps the RDA's set by the government for Vitamin D really aren't too low. Perhaps these amounts would be adequate to get through diet alone, if we were all getting enough daily sunlight.

Unfortunately today, if you are not supplementing with Vitamin D it is likely that you are deficient. To boost your levels, try to eat some salmon every week - one 3 ounce serving of sockeye salmon has over 700 IU of Vitamin D. Three ounces of canned tuna has just 150 IU, and an 8 ounce glass of vitamin D fortified milk has just 120 IU.

Cod liver oil is a good source of vitamin D- with over 1000 IU per Tbsp, and a staple in our parents and grandparents kitchen. Fifty years ago, it was common for all children to take their daily dose of cod liver oil.

If you do think you are deficient, it is wise to check with your physician, who can prescribe you the right dose. If you do not have a documented deficiency, do not supplement with than 1,000 IU per day - as this may lead to toxicities in non-deficient individuals.

If you choose to take a supplement, aim for one that is part of a calcium supplement- as these nutrients work together to develop and maintain bone mass. I use Nature Made brand, which contains 200 IU Vitamin D, along with 333 mg Calcium, and 133 mg Magnesium, and I take this 2-3 times per day (magnesium aids calcium in its functions in the body-more on this later).

For the vegan, getting enough vitamin D can be tricky, as the majority of dietary sources are animal derived. There are, however, many dairy substitutes like almond and rice milk, that are fortified with Vitamin D, just like cow's milk. Look for vitamin D derived from torula yeast- a vegetative microorganism which is a source of vegan Vitamin D. You can also purchase this yeast to add to your own foods.

Its also a good idea to get back out in the sun- yes the sun. We need just 20-30 minutes of unprotected sun exposure a day in warmer months, more in the winter months (when the sun if further away). If you do have a risk for skin cancer, or a history of skin cancer, talk with your dermatologists about what you can safely tolerate, if any, but for the rest of us, a little exposure a day may be more beneficial than you can imagine!