10 Healthy And Delicious Ways To Eat More Vitamin D
Get the ‘sunshine vitamin’ packed into your daily diet
LEMON HERB SALMON BURGER
Spice up your typical burger with this healthier bunless alternative. Fatty fish like salmon are great sources of vitamin D, and this tasty recipe gives you an added bonus of omega-3s.
3 oz of salmon contains 730 IU of vitamin D (121% Daily Value (DV) for people under 70, 91% for people 70+).
Grab the recipe from Pinch of Yum.
PORTOBELLO MUSHROOM PIZZA CAPS
Get your pizza fix by piling your favorite toppings on these portobello mushroom caps, which also happen to be full of vitamin D.
1 cup of portobello mushroom contains 634 IU of vitamin D (105% DV for people under 70, 79% for people 70+).
Grab the recipe from Skinny Mom.
VEGETARIAN LETTUCE WRAPS
If you love PF Chang’s lettuce wraps, you’ll really love this guilt-free version. The secret ingredient is tofu, which is a good source of vitamin D.
2 package of lite tofu contains 139 IU of vitamin D (23% DV for people under 70, 17% for people 70+).
Grab the recipe from Well Plated.
FRO-YO BITES
The perfect healthy dessert! Just make sure the yogurt you use is fortified with vitamin D.
6 oz of fortified yogurt contains 88 IU of vitamin D (15% DV for people under 70, 11% for people 70+).
Grab the recipe from Babble.
OVEN-FRIED CATFISH
Add some more vitamin D to this fishy recipe by opting for fortified eggs.
3 oz of catfish have 425 IU of vitamin D (70% DV for people under 70, 53% for people 70+).
Grab the recipe from Bowl of Delicious.
SOY-GLAZED SHIITAKE MUSHROOMS
By now you’ve probably noticed mushrooms are a great source of Vitamin D. When it comes to shiitake, though, opt for dried which have double the D of the fresh fungi.
20 dried shiitake mushrooms have 115 iu OF vitamin D (19% DV for people under 70, 14% for people 70+)
Grab the recipe from Epicurious.
PARMESAN GRITS WITH MOREL MUSHROOMS
This recipe marries the favourites of forest foragers and Southern Chefs: Morels and grits. Not only do the little fungi boast a hit of vitamin D themselves, but you can opt for D-fortified milk, cheese, and butter to get an extra dose in this recipe.
1 cup of morel mushrooms has 136 IU of vitamin D. (22% DV for people under 70, 17% for people 70+)
Grab the recipe from Delish.
SOY MILK SMOOTHIE
Soy milk is one of the easiest foods to fortify with Vitamin D – And because it blends so seamlessly in smoothies you can score the nutrient with every post-workout sip. We love this superfood-packed recipe!
1 cup of fortified soy milk has 425 IU of Vitamin D (71% DV for people under 70, 25% for people 70+)
Grab the recipe from I Love Vegan.
GRILLED SARDINES WITH SALAD
Sardines are great practice for grill novices because the oil fish is harder to overcook than it’s more delicate white fish cousins. Here, the D-rich fish has been not only grilled but combined with a Mediterranean-inspired salad add that extra tang with each bite.
3 sardines have 69 IU of vitamin D (11%DV for people under 70, 8% for people 70+)
Grab the recipe from Delish.
HAWAIIAN POKE BOWL
A staple of islanders’ diets, poke bowls are traditionally meals of rice, spices, and seasoned raw tuna (sometimes salmon). Luckily, you don’t have to head to Hawaii to taste this delicious and D-packed dish.
4 oz of tuna have 80 IU of vitamin D (13% DV for people under 70, 10% for people 70+).
Grab the recipe from Delish.
Via Harper’s Bazaar UK