A few weeks ago I was in the middle of a regular check up with my General Practitioner when she said, “Let’s do a Vitamin D test on you. Practically everyone on the east coast is vitamin D deficient.”

“Fine, I’m sure I can’t be that deficient,” I said, as I thought of all the yogurt I snack on and the lattes I consume daily.

To my amazement, not only was I deficient, I had practically void of Vitamin D ! I proceeded to defend myself, saying it was unfair to take this test in the winter, when I don’t get any sun. But my doctor was not buying it.

Luckily, taking a high potency Vitamin D tablet daily can easily treat low levels of Vitamin D, so I am currently “D” compliant, but the incident led me to do a little bit of research on why we all need vitamin D in the first place.

There are many types of vitamin D, but only two forms of vitamin D are important in humans: ergocalciferol (vitamin D2) and cholecalciferol (vitamin D3). Plants synthesize vitamin D2, while our skin synthesizes Vitamin D3 when it is exposed to ultraviolet-B (UVB) rays from sunlight.

In our bodies, Vitamin D is also used to aid in the absorption of Calcium. If not caught, low levels of Vitamin D could lead to some serious issues. Classic Vitamin D deficiency diseases are rickets (softening of bones, usually visible near the knees) and osteomalacia (the weakening of muscles and bones). Low levels of Vitamin D are also associated with an increase in depression. This is primarily dominant in the winter months, when SAD – Seasonal Affective Disorder, can occur. This is when people are losing vitamin D during the winter months, and melatonin (mood regulating hormone) is being released. Normally, melatonin is suppressed in the sunlight, which allows Vitamin D to then be absorbed in your body through sunlight. The importance of Vitamin D is also relevant to post menopausal women, “postmenopausal women who increased their vitamin D intake by 1100 IU of vitamin D3 reduced their relative risk of cancer by 60 to 77% (NEJM).”

Unfortunately, the human body does not produce vitamin D, but it can be found in many foods, including: eggs, milk, cheese, beef and fish. Since vitamin D is also absorbed through your body through sunlight. Experts say as little as ten minutes of sunlight a day is enough to replenish your body of daily Vitamin D needs. Use the chart below to figure out your recommended Vitamin D intake:

Age Children Men Women Pregnancy Lactation

Birth to 13 years 5 mcg
(200 IU)
14-18 years 5 mcg 5 mcg 5 mcg 5 mcg
(200 IU) (200 IU) (200 IU) (200 IU)

19-50 years 5 mcg 5 mcg 5 mcg 5 mcg
(200 IU) (200 IU) (200 IU) (200 IU)

51-70 years 10 mcg 10 mcg
(400 IU) (400 IU)

71+ years 15 mcg 15 mcg
(600 IU) (600 IU)

Institute of Medicine, Food and Nutrition Board. Dietary Reference Intakes: Calcium, Phosphorus, Magnesium, Vitamin D, and Fluoride. Washington, DC: National Academy Press, 1999

Salmon Masala

Now, let’s take a look at a Salmon Masala recipe that can provide you with at least 360 IU’s of Vitamin D per serving!

2 pounds of Salmon
2 medium Onions, chopped
2 Green Chilies, finely chopped
4 cloves Garlic , grated
1 T Ginger, grated
1 T Coriander powder
4 T Tomato Puree
2 cups of water
Salt To Taste
2 T of Oil
1 T of Cumin seeds
2 tsp Turmeric
3 tsp Garam Masala
3 T Cilantro leaves

How to make Salmon Masala:

• Cut the salmon into bite-sized pieces.
• Heat the oil in a frying pan and fry the fish pieces for 5 minutes. Drain the fish on a paper towel
• Add the onion and chilies, and fry for five minutes
• Add the cumin, turmeric, coriander powder and garam masala; fry for another 2 minutes
• Add the, garlic, ginger, coriander chutney and tomato puree.
• Add the water and salt.
• Add the fish pieces.
• Let this boil until the sauce has thickened
• Garnish with Cilantro leaves and serve with rice or roti. Enjoy!

– Kanwal Ullah

*photo source: www.bestcurry.ch