| The Sweet Pea: Nutrition News You Can Use | |
by Kathy Early, from the May 2001 newsletter
Greetings Co-op friends! My name is Kathy Early. Since my arrival to the Palouse
in 1997, my husband and I have enjoyed membership and shopping, and volunteering
at various times at the Co-op. I am a registered and licensed dietitian with
a personal interest in promoting vegetarian nutrition. I have worked in a variety
of nutrition settings including clinical, community wellness and public health.
I am very excited to have this opportunity to share information about food and
nutrition issues in this new column for the Co-op Community News.
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For more information…
The Vegetarian Resource Group: Vegan Pregnancy and Lactation by Reed Mangels, Ph.D., RD.
Becoming Vegan: The Complete Guide to Adopting a Healthy Plant-Based Diet by Vesanto Melina, RD, and Brenda Davis, RD. 2000.
Becoming Vegetarian: The Complete Guide to Adopting a Healthy Vegetarian Diet by Vesanto Melina, RD, Brenda Davis, RD, and Victoria Harrison, RD. 1995. |
Question: I have heard that rickets is increasing these days. What is this all about?
According to recent studies, rickets is on the rise in infants in some parts of the US. Researchers attribute this increase in rickets to non-supplemented breastfeeding and reduced exposure to sunlight through increased indoor activities and use of sunscreens.
Rickets is a childhood bone disorder resulting from insufficient intake of vitamin D. Some symptoms of the disorder include bowed legs, bumps on the ribcage, delayed tooth eruption, and impaired growth. Vitamin D is produced by our skin upon sun exposure or consumed in foods (fish liver, fatty fish, egg yolks, fortified milk or fortified non-dairy beverages) and supplements. Vitamin D in short supply prevents strong bone formation. Therefore, the bones are soft and when the child stands, their body weight bows the legs outward. Osteomalacia, the adult form of rickets, can also develop in people who limit their sun exposure or do not consume enough vitamin D in their diet.
Inadequate consumption of vitamin D-rich foods and limited exposure to sunshine are the two primary factors resulting in the development of rickets or osteomalacia. Individuals who choose not to drink fortified milk or a fortified non-dairy beverage, have lactose intolerance, milk allergy, or do not consume any animal products may not get enough vitamin D. However, folks can ensure they will get enough vitamin D by using fortified non-dairy beverages. Vegans who do not consume fortified non-dairy beverages would probably benefit from a vitamin D supplement.
Infant formulas are already supplemented with vitamin D, so babies receiving formula would not require additional vitamin D. Breastfeeding is highly beneficial to both mom and baby, and is recommended for at least 12 months. However, breast milk does not contain much vitamin D and infants who are exclusively breast fed will benefit from an extra source of vitamin D. Breastfeeding moms who do not have adequate vitamin D intake also put themselves at risk for osteomalacia.
People who limit their exposure to sunshine or omit vitamin D-rich foods and choose not to consume other sources of vitamin D, would also benefit from a vitamin D supplement. Darker skinned people absorb less sunlight, so they need substantially more sun exposure or more vitamin D from foods or supplements.
If animal products are consumed, cow's milk is required by law to be fortified with vitamins A and D. This law applies to Stratton's Dairy milk, which is sold here at the co-op. Goat's milk is another animal milk that is supplemented. Those looking for non-dairy options can find soy, rice and nut milks fortified with vitamin D. Vitamin D is also added to some breads and cereals. Twenty to thirty minutes of sun exposure two to three times a week is an additional way to ensure you get enough vitamin D. Vitamin D supplementation should only be done under physician guidance because it can become toxic if taken in excess.
Kathy Early RD, LD is a registered and licensed dietitian with particular interest in public health, wellness, and vegetarian nutrition issues.
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