For more information, please contact:
Sangamon-Menard Unit
Sangamon County Office
2501 North 8th Street
Illinois State Fairgrounds, Bldg #30
Springfield, IL 62702
Phone: 217-782-4617 / Fax: 217-524-6662
E-mail: sangamon_co@extension.uiuc.edu
Last month we took a look at the water-soluble vitamins. This month let's look at the fat-soluble vitamins A, D, E, and K. Fat soluble vitamins dissolve in fat before they go into the blood stream. Excess fat-soluble vitamins are stored in the liver, therefore, they may not be needed in the diet every day.
Vitamin A is used by the body to help the eyes adjust to light changes. Moisture of the skin, eyes, and mucous membranes in the mouth, nose, throat, and lungs depend on Vitamin A. It also plays an important role in bone growth, tooth development, and other functions within the body.
To get enough Vitamin A, eat a variety of foods. Vitamin A is found in dairy products, fish, and liver. Another way for you to get Vitamin A is to consume plant foods rich in beta carotene. Beta carotene can be converted to Vitamin A by the body and is found in carrots, pumpkin, winter squash, dark green leafy vegetables, cantaloupe, and apricots.
Vitamin D is needed by the body in order for it to use the calcium and phosphorus in the foods we eat. Vitamin D increases the amount of calcium absorbed in the small intestine and helps with bone formation. Fortified milk is the primary source for Vitamin D in our diets. It is also found in oily fish like sardines, herring, and salmon, and in cod liver oil. Egg yolks also contain some Vitamin D.
We also get vitamin D through our skin which makes the vitamin in response to exposure to sunlight. Children who are exposed to 5 to 10 minutes of sunlight every day will produce sufficient Vitamin D for their bodies.
Vitamin E is an antioxidant that protects vitamins A and C, red blood cells, and essential fatty acids from destruction. Antioxidants are known to lower the risk for heart disease, cancer, and several other diseases.
We consume Vitamin E as vegetable oil or products which include vegetable oils and margarines. Green and leafy vegetables, wheat germ, whole grain products, nuts, egg yolk, and liver are also sources of Vitamin E.
Vitamin K is naturally produced by the bacteria in the intestines. Vitamin K is essential for normal blood clotting and helps promote bone health. In addition to being made by the body, Vitamin K is found in dark green leafy vegetables and liver.
Deficiencies are rare for the fat-soluble vitamins especially when individuals consume a variety of foods.
In addition to Vitamins, foods contain minerals and fiber that are essential for body functions. Again, the amounts of minerals our bodies need is small, so eating a variety of foods will help ensure that you are getting what you need from the foods you eat.
We have looked at fiber before in Your Health and You. Fiber is nature's "broomstick" and is needed to help keep food moving through our bodies. Fiber is found in lots of different foods including fresh fruits and vegetables, whole grains, nuts, and seeds.
Fiber helps reduce constipation and aids in the prevention of certain types of cancer. Fiber can also help lower blood glucose in those who have diabetes. Current recommendations are that we consume 14 grams of fiber for every 1,000 calories we eat. For women, that means consuming 20 to 30 grams of fiber every day and for men 25 to 35 grams of fiber every day.
Increase the fiber in your diet gradually and make sure to consume adequate fluids.
Sweet Potato and Apple Salad
2 cups peeled and diced sweet potatoes 1 tablespoons white wine vinegar
1 tart green apples, cored and diced 2 ½ tablespoons olive oil
¼ cup dried cranberries 1 tablespoon honey
¼ cup pecan pieces salt and pepper, if desired
2 tablespoons orange juice
Mix sweet potatoes, apples, dried cranberries and pecans in a large bowl. In another bowl, combine juice, vinegar, honey, and seasonings. Whisk together then add oil in a thin stream, whisking constantly. Pour over salad and toss to combine. Refrigerate overnight before serving. Recipe makes 4 servings.
Wash asparagus spears and pat dry. Lay spears on a sheet of aluminum foil. Drizzle with olive oil and sprinkle with lemon pepper. Form foil into a pouch and lay on hot grill for 5 to 7 minutes (while other foods are cooking). Remove from grill and server. Recipe makes 1 serving.
There are many delicious leafy, green vegetables. Summer is a great time to enjoy these colorful, tasty vegetables fresh.
Here are a few reasons to include them in your meals:
· Leafy greens are rich in vitamins and minerals.
· Some are good sources of calcium to help maintain healthy bones and reduce risk of osteoporosis.
· They are high in vitamin A. A half-cup of broccoli supplies more than the daily requirement of vitamin A.
· Vegetables are a good source of fiber.
· Most greens have less than 15 calories in a half-cup.
· Greens have no cholesterol and are almost fat free.
Cooking and Salad Greens
Cooking greens refer to leafy green vegetables that have long been used in Southern-style cuisine. Recently they have become more widely used because they are more available and recognized as a good source of nutrients.
In the summer, especially at farmers' markets you might find beet greens, collards, dandelion greens, spinach, kale, mustard greens, Swiss chard or turnip greens.
These greens should be washed thoroughly. Trim off any roots, separate the leaves and swish them around in a large bowl of cool water; do not soak. Lift out the leaves, letting the sand and dirt settle. Pinch off tough stems and the midribs (the part of the stem that extends into the leaf).
Mild-flavored greens like spinach, kale or chard can be steamed until barely tender. Stronger-flavored greens like collards, mustard or turnip greens will be better if cooked longer in a seasoned broth. They should also be blanched before adding to soups or stews to avoid a bitter flavor.
Salad greens are those that are used without cooking. There are many choices of salad greens in addition to the traditional iceberg lettuce. As a general rule the darker green the leaf the more nutritious.
Here are a few of the salad greens you may find this summer:
Arugula – small, flat leaves on long stems often displayed with roots attached.
Māche – delicate, perishable, fingerlike and velvety with a mild taste.
Mesclun – a mix of young spring greens.
Radicchio – used in Italy, has a mildly bitter flavor with a spicy taste.
Radish greens – add a pepper flavor to salads used in small amounts.
Wash salad greens the same as cooking greens. Be sure to remove excess water before making the salad.
This summer try at least one new green.
Salad Dressing
Keep your salad healthy and low calorie by following these suggestions:
Serve the dressing on the side—keep the salad crisp.
Choose fat-free or lowfat dressing.
Create your own dressing—juice from lemon wedge, salsa or flavored vinegar.
