Vitamin D is an essential vitamin that affects many bodily functions, including bone health. It’s required by the body for the absorption of calcium, immune functioning, and alleviation of inflammation. Vitamin D is known as the sunshine vitamin as our bodies produce it when exposed to sunlight.
Yet, there are still a few reasons why it’s hard to get enough of this vitamin. One of them is not getting enough year-round sun exposure (without too much damage through sunburn), which makes sense since it accounts for approximately 90% of our total daily needs. The other 10% comes from food.
Here are five healthy foods high in vitamin D that will help you make your daily requirement.
Salmon
Salmon is a popular fatty fish and a great source of many vitamins, including vitamin D. Wild salmon, typically contains more vitamin D than farmed salmon, but both still have good vitamin D content. The wild-caught salmon will not have added chemicals like the farmed salmon, so I recommend the wild salmon. Alternative fatty fish include mackerel, herring, and sardines. For an easy-to-prepare meal, try baked fish cakes with salmon.
Egg Yolks
Whole eggs are another good source of vitamin D. While most of the protein in an egg is found in the white and people tend to remove the yolk because of the cholesterol content, vitamins and minerals are contained in the yolk. One or two a day is perfectly acceptable.
Yogurt
Natural sources of vitamin D are limited, especially if you’re a vegetarian or don’t like fish. That’s why yogurt makers often fortify their products with this nutrient. Choose plain, organic, low-fat yogurt to cut down on sugar, fat, and calories. For a healthy snack, add fresh berries and crushed nuts.
Milk, including non-dairy substitutes
Some dairy products, like cow’s milk, are fortified with vitamin D. And since vitamin D is found almost exclusively in animal products, plant-based milk substitutes are often fortified with vitamin D and other nutrients usually found in cow’s milk. Make it organic or pasture-raised to avoid unnecessary toxins.
[RECIPE] Quick Veggie Curry
Serves: 4
Ingredients (use organic where possible):
- 4 cups cooked brown rice
- 2 tablespoons coconut oil
- 1 large onion, chopped
- 4 cups frozen Normandy Blend vegetables (carrots, broccoli, cauliflower, squash)
- 1 cup frozen sweet peas
- 1 tablespoon curry powder (salt-free)
- 2 teaspoons garlic powder
- 2 tablespoons wheat-free tamari
- Sea salt and black pepper, to taste
- Red chili flakes, to taste (optional)
- 1 15-ounce BPA-free can of coconut milk
- 1 15-ounce BPA-free can of fire-roasted tomatoes
- 1 15-ounce BPA-free can of black beans, drained and rinsed
- 1 15-ounce BPA-free can of chickpeas, drained and rinsed
For an omnivore option, serve with shredded steak, chicken, or salmon.
Directions:
- Add coconut oil to a large pot over medium-high heat. Add onion, then cook 5 minutes.
- Add frozen vegetables, then cover the pot. Cook for 10 minutes or until heated through.
- Remove lid, then stir in curry powder, garlic powder, tamari, salt, pepper, and optional chili flakes. Cook for 1 minute, then stir in milk, tomatoes, beans, and chickpeas. Simmer for 7 minutes or until vegetables are tender.
- Serve over cooked brown rice.
To Your Health,
Patti
