If we were to live like our ancestors, spending many hours a day outside in the sunlight, vitamin D supplementation would not even be a consideration. When the sun hits our skin, it synthesizes vitamin D, before it’s distributed to other parts of our body where it helps to increase bone density (along with Calcium & Magnesium), prevent some forms of cancer, and provide mood support. It’s said that 15 minutes a day of direct exposure would be sufficient enough for our needs. But with the bad wrap the sun gets for causing serious skin ailments like melanomas, most everyone in our northern latitudes are deficient, often considerably so. Hence, other than the sun, the other way we can get vitamin D is through supplementation and a diet rich in meat, fish, and dairy.

Many of us avoiding a high fat diet might consider supplementation, as well. 400-800 IU per day is recommended, although this far north 1000-2000 IU is probably still within a safe range. Anything higher, one should consult a doctor for a blood test to determine levels.

Plants also synthesize vitamin-D in the sun, so vegans in search of supplementation will find it in the form known as D-2. The animal form of vitamin D is D-3. If a bottle says simply “D,” it may be a mixture of sources.

Some form of the liquid vitamin is better used by the body. The small dropper bottle called “Vitamin D-Mulsion” by Biotics Research  provides two potencies — 400 and 1,000 IU per drop — and is kept in the back of our store behind the counter. Otherwise, a gel cap in the sufficient IU will suffice. We have several brands to choose from.

Chia is back! No longer is it merely known as the green “fur” that grew atop the collectible animal figurines known as ‘Chia pets,’ from the 1980’s. The age old nutrient rich seed first cultivated by Aztecs is gaining recognition once again as a wholesome vegetarian source of Omega fatty acids, minerals, vitamins, fiber, and protein. When chia seeds are mixed with water and left to sit, the mixture becomes gelatinous in texture. When ingested it creates a physical barrier between digestive enzymes and carbohydrates; slowing the conversion of carbohydrates to sugars — creating more consistent blood sugar levels which allows for more sustained energy and endurance. By nature chia seeds have exceptional hydrophilic properties, absorbing 12 times its weight in water. This grants the consumer sustained hydration and proper electrolyte balance. It is said that Aztec warriors consumed only 1tsp of raw chia seeds before enduring 24 hour forced marches. The sustained hydration and endurance they received may prove useful to the modern marathon runner, athlete, or on the go gal or guy. One tablespoon of Chia contains 5 grams of fiber, with more potassium than bananas and more iron than spinach. It contains vitamins A, B, C, and E, with 3 times the antioxidant power of blueberries and an array of trace minerals. Chia does not contain any sugars, cholesterol, or gluten! Not just a powder to be added to smoothies, chia’s health benefits can be added to lunch and dinner time meals. Here are a few ideas~~~

To increase the nutritional value of everyday foods, mix one part chia seeds to 8-10 parts water. Stir briskly and continuously for a few mintues, then let the mixture set until it gels. The gel will keep for several days in the refridgerater –whenever you like, mix 1 part gel to 1 part food. Examples are condiments like mustard, ketchup, mayonnaise and tarter, muffin batters, quick breads, yogurt and nutbutters.

Roasted chia seeds complement stews, soups, cous cous, stir fry, potato or chicken salads, as well as amplifying the moisture retaining ability of marinades on roasted meats and veggies.

To make a refreshing traditional drink known as ‘Chia Fresca’ in Mexico, mix chia seeds with water and lime juice~~ sip and enjoy on a hot day.

Seeds, chia seeds, dried (USDA#12006)

Serving Size 1 oz

Water 4g

Calories 490

Energy 2051kj

Protein 15g

Total Fat 30g

Ash 4g

Total Carbohydrates 43g

Dietary Fiber 37g

Calcium, Ca 631mg

Phosphorus, P 948mg

Potassium 160mg

Sodium 19mg

Zinc, Zn 3mg

Copper, Cu 0mg

Manganese, Mn 2mg

Vitamin B-12 0mcg

Fatty acids, total saturated 3g

14:0 2g

15:0 2g

16:0 2g

17:0 0g

18:0 0g

20:0 9g

22:0 3g

Fatty acids, total monounsaturated 2g

14:1 2g

16:1 undifferentiated 0g

17:1 0g

18:1 undifferentiated 2g

20:1 4g

Fatty acids, total polyunsaturated 23g

18:2 undifferentiated 5g

18:3 undifferentiated 17g

Cholesterol 0mg

Tryptophan 0g

Threonine 0g

Isoleucine 0g

Leucine 1g

Lysine 0g

Methionine 8g

Cystine 0g

Phenylalanine 1g

Tyrosine 0g

Valine 1g

Arginine 1g

Histidine 0g

Alanine 0g

Aspartic acid 1g

Glutamic acid 2g

Glycine 0g

Proline 0g

Serine 1g