12 December, 2021
An Instant Vitamin D Boost – with recipes
Posted in : Cooking Methods & Food Reviews on by : Cook Plate Fork Tags: Eggs, fish recipes, foods with vitamin d, Salmon, trout, Vitamin D deficiency, vitamin D foods
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.
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
Salmon
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.
You will also enjoy Mediterranean Salmon Salad with Olive Dressing – Yummy
Tuna
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.
You can also find a Tuna Salad Stuffed Avocado HERE.
Trout
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.
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.
Try this delicious breakfast recipe that includes using two eggs.
- Lemon Artichoke Chicken
- Apple Cinnamon Upside-Down Cake
- Warm Brussels Sprouts & Dilled Potato Salad
- Chocolate Mexican Coffee Cake
- Slow Cooking, is it Safe?
- Chicken Sausage & Tortellini Soup
- Honey Roasted Nuts
- Orange Cranberry Cupcakes
- Baked Sweet and Spicy Pork Ribs
