Nutrition News by Charlyn Fargo

New research shows that many of us may not be getting enough vitamin D. But if you try to get more from the sun (which naturally produces vitamin D), you run the risk of skin cancer. So many of us have opted to use sunscreen. Therein lies the problem — too much sunscreen and we simply diminish our supply of vitamin D from the sun. But too little sunscreen and we increase our chance for skin cancer. Here's good news if you love the sun but worry about skin cancer. The next best defense (second to sunscreen) may be healthy, Omega 3 fatty acids — the kind found in oily fish. Studies have shown that Omega 3s can boost your skin's defenses against UV damage.

In a study published in the April 2009 issue of the American Journal of Clinical Nutrition, researchers followed the eating habits of more than 1,100 Australian adults for approximately five years and found that those who ate a little more than 5 ounces of Omega-3-rich fish, such as salmon and tuna, weekly, decreased the development of precancerous skin lesions by almost 30 percent. The lesions, called actinic keratoses, are a common sign of chronic sun damage and can develop into skin cancer if left untreated. Scientists think the Omega 3s act as a shield, protecting cell walls from free-radical damage.

The bottom line: Next time you head to the beach, make dinner plans that include salmon.

DID YOU KNOW?

People who get the most calcium from dairy products and supplements are about 20 percent less likely to develop colon cancer than those with a low calcium intake, according to a 10-year study of AARP members. Researchers said that calcium helps lower the risk of colon cancer by reducing precancerous polyps. And other substances in dairy products, such as vitamin D (added to dairy products), may also have an anti-cancer effect. — University of California, Berkeley Wellness Letter.

Q &A

Q: I love Buffalo-style chicken wings. How bad for me are they?

A: No matter how they're flavored, deep-fried chicken wings provide a lot of fat and calories in a small portion.

If you eat 10 wing pieces (five whole wings), chalk up at least 500 to 700 calories, or 800 to 1000 or more calories if the wings are battered. It's not just the impact on weight, though; those 10 wings contain from 35 to 70 grams of fat, with cholesterol-raising saturated fat averaging about 8 to 13 grams (nearly half to two-thirds of the recommended maximum for the whole day). If you add celery (the least of the problem!) and a quarter-cup of blue cheese dressing to those 10 wing pieces, that will bring the total to between about 800 to 1300 calories. Beyond that, you've got nearly one to two days' worth of sodium. The best way to have wings is to have just a couple on the side of a filling and balanced meal with a large portion of vegetables and some other main dish, such as a main dish salad or vegetarian chili. Or better yet, skip the wings and use Buffalo wing-style sauce to flavor baked or grilled skinless chicken breasts. — American Institute for Cancer Research.

RECIPE

'Tis the season for barbecue, but some barbecue can break the fat bank. Try this Barbecue Chicken with Mustard Glaze, from Cooking Light's July 2009 issue.

Barbecue Chicken with Mustard Glaze

2 tablespoons dark brown sugar

2 teaspoons garlic powder

2 teaspoons chili powder

1 teaspoon smoked paprika

1/2 teaspoon salt

1/4 cup ketchup

1 tablespoon dark brown sugar

1 tablespoon sherry or red wine vinegar

1 tablespoon Dijon mustard

8 (6-ounce) skinless, bone-in chicken thighs

Combine first 5 ingredients in a small bowl. Combine ketchup and next 3 ingredients (through mustard) in a small bowl; stir with a whisk. Heat a large grill pan over medium-high heat. Rub spice mixture evenly over chicken thighs. Coat pan with cooking spray. Add chicken to pan; cook 12 minutes. Turn chicken over. Brush with remaining ketchup mixture; cook 2 minutes or until a thermometer registers 165 degrees. Yield: 4 servings (serving size: 2 chicken thighs).

Per serving: 226 calories, 27.7 g protein, 15.4 g carbohydrate, 5.5 g fat, 115 mg cholesterol, .4 g fiber, 651 mg sodium.

Charlyn Fargo is a registered dietitian in Springfield, Ill. For comments or questions, contact her at charfarg@aol.com. To find out more about Charlyn Fargo and read features by other Creators Syndicate writers and cartoonists, visit the Creators Syndicate website at www.creators.com.

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