Salmon and Breast Cancer

Give Me a “D”…

Salmon has been in the news a lot lately because it's an excellent source of heart-healthy omega-3 fatty acids, but the rich, pink fish has another healthy attribute: it's a good source of vitamin D. Says Sue Moores, RD, a spokesperson for the American Dietetic Association, “Studies indicate that boosting your intake of vitamin D could lower your risk of breast cancer.”

A study supported by the National Cancer Institute found that premenopausal women who consume higher amounts of calcium and vitamin D lower their risk of breast cancer. The probable explanation is that calcium and vitamin D have a growth inhibiting effect on certain breast cancer cells that contain insulin-like growth factors (IGF’s). Vitamin D has also been proven to offer protection against colon and colorectal cancers.

In addition to fish sources of vitamin D-- salmon, mackerel, tuna, and sardines are foods fortified with vitamin D: milk, cheese, yogurt, and cereal. One cup of vitamin D fortified milk provides about 25 percent of the vitamin D that adults ages 19 to 50 need each day, (400 International units per day is recommended), and our needs increase as we get older. Of course, too much of a good thing is dangerous, and overloading on vitamin D supplements can also increase your blood level of calcium, creating uncomfortable side effects.

Our bodies can manufacture vitamin D if we spend about ten or fifteen minutes in the sun twice a week, but in many areas of the country there may not be enough sunshine between late autumn and spring, so it’s best to consume more vitamin D during the colder months. People who shouldn’t risk any sun exposure, Muslims, and other people who cover up, need to boost their dietary intake.

~Michele Deppe