An Instant Vitamin D Boost – with recipes

An Instant Vitamin D Boost - with recipes

Vitamin D is the only nutrient your body produces when exposed to the sun.

UVB rays are absorbed through your skin and go through a process to become an active form of vitamin D.

But during winter months, we are at a higher risk of deficiency.

Other factors that can effect your vitamin D levels include latitude, skin pigmentation, and sunblock.

Deficiency is extremely common worldwide, as up to 50% of the world’s popular is not getting enough sun, and 40% of US residents.

Actions of Vitamin D In Our Body

Vitamin D is commonly called a vitamin though behaves more like a hormone.

This means that vitamin D acts as a messenger and not a participant in metabolism.

It is an acting hormone not only crucial for your bone health, but also your digestive health, muscle function, managing anxiety, and maximizing immune function.

Research has found a correlation between low vitamin D levels and SAD or Seasonal Affective Disorder.

Vitamin D also plays its roll in removing calcium from the blood and sending it to your bones and other organs that rely on it.

A deficiency of vitamin D according to documented medical research, suggests that vitamin D deficiency may also be linked to increased risk of cardiovascular events, the development of multiple sclerosis, rheumatoid arthritis and other autoimmune conditions.

Vitamin D is available as a vitamin supplement and can be purchased in combination with calcium.

Optimal levels of vitamin D are between 40 and 60 ng/mL. To reach these levels, health care providers recommend 5,000 IU/day (a blood test can determine your levels).

Getting Vitamin D With Your Diet

A vitamin supplement and a diet that includes vitamin D is a great idea for reaching ideal levels.

Skin Contact With The Suns Rays Provides Your Body With Vitamin D

The best food source to get your vitamin D is Salmon, Tuna, Trout, and Egg yokes among other foods.

Fish From The Wild For Vitamin D


Wild caught salmon has 988 IU of vitamin D per 3.5 ounce serving. Where as some studies have found even higher levels in wild salmon — up to 1,300 IU per serving.

Oven-Baked Pecan Crusted Salmon

You will also enjoy Mediterranean Salmon Salad with Olive Dressing – Yummy


If weekly fresh fish is out of your budget, an economical source of vitamin D is canned tuna.

Three ounces of canned tuna contains approximately 50% of your daily vitamin D requirement.

Make sure the canned tuna you buy is wild caught and not farmed.

Quinoa Tuna Patties

You can also find a Tuna Salad Stuffed Avocado HERE.


According to Nutrition Advanced, rainbow trout is one of the best dietary sources of vitamin D, and one fillet offers 635 IU, which is more than 100% of the Recommended Daily Allowance.

Roasted Trout with Baby Potatoes and Asparagus

Egg Yokes

With an average serving of two eggs providing 82% of your daily recommended intake of vitamin D, eggs contain some of the highest quantities of vitamin D of any food.

Each egg yolk has about 40 IUs of vitamin D so eating two eggs contributes 80 IUs to your daily intake. Eggs are also an excellent source of protein and lutein.

Try these recipes prepared with whole eggs.

Asparagus & Eggs with Hollandaise Sauce

Try this delicious breakfast recipe that includes using two eggs.

Red Swiss Chard & Asparagus Omelette

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