It’s a smart idea to stay on top of your vitamin D needs (especially as we age). Research discussed in the journal Clinical Interventions in Aging showed that muscle function, including strength, was impaired in adults 60 and older who were deficient in vitamin D compared with those whose levels were adequate. Maintaining muscle function throughout life is critical for healthy aging: promoting independence and mobility, reducing frailty and lowering the risk of fractures from falls.
More research is needed to determine what impact vitamin D has on muscle function in younger adults. Supplementation and sun exposure can boost levels, as can eating more fatty fish, including salmon, sardines and mackerel.
Serve up slices of this savory salmon loaf for some extra D-fence.
- 3 six-ounce cans salmon, drained
- 2 large eggs, lightly beaten
- 1 C rolled oats
- 1 large carrot, grated
- 1 shallot, finely chopped
- 2 garlic cloves, minced
- 1/3 C flat-leaf parsley, chopped
- juice of ½ lemon
- 2 T prepared horseradish
- ¼ t salt
- ¼ t ground black pepper
- ½ C low-sugar barbecue sauce
Preheat oven to 350 degrees Fahrenheit. In a large bowl, flake salmon with a fork and stir in eggs, oats, carrot, shallot, garlic, parsley, lemon, horseradish, salt and pepper. Add salmon mixture to a 9-by-5-inch greased loaf pan and spread out into an even layer. Bake for 30 minutes, spread barbecue sauce over top and bake for an additional 10 minutes, or until salmon loaf is set in the center. Let cool several minutes before unmolding. Serves five
Ingredient Breakdown
Salmon
Salmon is rich in omega-3s, protein, B vitamins and potassium!
Oats
Oats are a gluten-free whole grain and a great source of important vitamins, minerals, fiber and antioxidants.
Parsley
A half-cup of chopped parsley has just 11 calories and provides 108% of the Reference Daily Intake for vitamin A and 547% of the RDI for vitamin K.
Horseradish
This spicy root vegetable boasts small amounts of calcium, potassium, magnesium, folate and other micronutrients.
Photos: Annie Morley; Ceramics: Sawyer Ceramics
Matthew Kadey, MS, RD
Matthew Kadey, MS, RD, is a James Beard Award–winning food journalist, dietitian and author of the cookbook Rocket Fuel: Power-Packed Food for Sport + Adventure (VeloPress 2016). He has written for dozens of magazines, including Runner’s World, Men’s Health, Shape, Men’s Fitness and Muscle and Fitness.
