Vitamin D and bone health

Twitter @blades_mabel

Vitamin D is required to enable the body to absorb enough calcium to keep bones strong.

During the summer months April to the end of September, we can make enough vitamin D for our needs. As vitamin D is a fat-soluble vitamin it can be stored by the body.  Some individuals do not go outside or expose their skin to sunlight. This can be due to reasons such as working long shifts, being too unwell to go out or wearing clothes that cover the skin.

If bones become weakened due to containing too little calcium such as occurs in osteoporosis/osteomalacia, then people can fracture a bone which requires orthopaedic expertise. Fractures like a broken hip require surgery and a stay in the hospital plus help from a physiotherapist.  

 There was a good members event from Kettering General Hospital Trust on preventing  hip fractures last year. The orthopaedic expert speaking at the event explained how depleted in vitamin D many of the sufferers of Hip fractures were.

 Good  Food sources of vitamin D  are

·       oily fish – such as salmon, sardines, herring, and mackerel. There are various canned sources of these fish which are easy to keep in the store cupboard and make the basis of a quick and easy meal such as sardines on toast, salmon or mackerel fish cakes made with mashed potatoes and added herbs

·       red meat and liver. Many people do not consider liver, but it can be used to make pates and also traditional dishes like liver and onions and if cut into strips is good in stir-fries. (Note pregnant women are advised not to eat liver as it is high in vitamin A).

·        egg yolks  can be added as extras to items like cakes and puddings  

·       fortified foods – such as some fat spreads and breakfast cereals

 

For those following a vegan diet most plant-based kinds of milk are supplemented with Vitamin D and calcium –check the label. Also fortified foods as suggested.

Mushrooms contain vitamin D and this can be increased by putting them in sunlight

 Vitamin D supplements of 10 micrograms per day are suggested each day, especially in the winter. Supplements can be bought as tablets and oils as well as sprays used under the tongue

 

The British Dietetic Association has a useful fact sheet

https://www.bda.uk.com/uploads/assets/01d7715f-c4f7-42e7-96f67018f035b0ea/Vitamin-d-food-fact-sheet.pdf

 

If you want to become 

PLEASE NOTE For specific advice on diet please consult your dietitian, doctor, or health professional

 

Long Covid and Nutrition

and other

Practical ideas

It has been a while since I blogged.  February in fact. 

My new 2022 year's resolution was to write a book on Long Covid and Nutrition and other practical ideas. 

I have finally managed to complete it. But throughout the year each time I started to add to the book there were lots of updates to add. I am not sure I have managed to include them all but it has finally been put on Amazon. I have kept the price really low. So the whole thing has been a labour of love!

Long Covid  (Long Haulers,” “Post Covid syndrome” and “Long term covid, as it is also called)  has affected almost two million people in the UK. It has only been recognised since 2020 so everything as regards support is relatively new.

Sufferers have a range of symptoms affecting the whole body.

My book aims to give a simple overview of nutrition and how this  may help with the condition.

It is written in a chatty style with signposting to various other people and organisations that may offer support.

 

For any individual advice, readers are advised to contact their doctor, dietitian or health professional.

 FRUGAL FEBRUARY RECIPES

I decided to do some Fugal recipes for February

Everyone seems to be worried about money and everything seems to increase in price.  We tend to only shop every few weeks and therefore price increases are noticeable.  I tend to shop for top-up items late in the evening when there are fewer people around and items are often reduced. This is especially fruit and vegetables.

I love cooking and experimenting and buying reduced-price items means that any cookery failures are not a financial disaster.  They should be easily adapted to what is in the cupboard or fridge.

These are which are vegan style. We do eat meat but also lots and lots of fruit and vegetables certainly the recommended 5 portions (400g) per day.

Sling it in soup

6-8 portions

This recipe can be varied according to what is available plus what is in the cupboard. Or fridge

Two 300g packs of chopped vegetables –mine were 10p each from Asda or use a similar amount of cooked vegetables or mixture of fresh ones like carrots, onions, chopped cabbage

100g split lentils

Put in a large pan and add a litre of boiling water -put the lid on and bring to the boil make sure you put the lid on

When the vegetables and lentils are cooked taste and then start adding any herbs you have, some spices like a pinch of chilli, keep tasting. I often add yeast extract about a teaspoon full, a squirt of tomato sauce, sometimes chilli sauce is good and even Indian chutney. Often, I just wash out old bottles of sauces etc with a little bit of water and add that.

Very easy Macaroni cheese

2 portions

This is a real standby when it is late, and we cannot face cooking.

One can macaroni cheese

One can chickpeas, butter beans or other white coloured beans drained –if you keep the liquid (aquafaba) it can be used as an egg substitute

Mix in a bowl and microwave or heat in a pan.

You can add other items like cooked potatoes or other cooked vegetables. It is particularly lovely with cooked cauliflower. Also, you can add grated cheese and melt this in the oven or grill

Serve

Water cake

This cake is a traditional one from Italy. It has no egg in it. A delicious sponge.

250g self-raising flour  if you want to use plain flour but add 2 tsp baking powder

3 tablespoons oil –you can use any

150g sugar

200-250 ml water

Grease a cake tin 8-9inch

Sieve the dry ingredients

Gradually add the oil

Add the water to make a batter-beating it in

If it is very thick add more water but just keep checking the consistency

Pour in the cake tin and bake at 180C for 30-40 mins

Check with a skewer or knife

If you want you can add 2 teaspoons cocoa powder for a chocolate cake, or try adding vanilla essence