The Importance of a Vitamin D-Rich Diet Food for Thought
Vitamin D, best known as the “sunshine vitamin,” is uniquely both a nutrient we eat and a hormone our body makes when exposed
about 526 IU, a serving of wild-caught salmon may contain significantly more and may even exceed the daily recommendation.
to sunlight. While our bodies need vitamin D to absorb calcium, allowing us to build and fortify our bones, it does far more than that. The fat-soluble vitamin is also an anti-inflammatory and helps our brains and immune systems function. According to the Mayo Clinic, the daily recommendation for vitamin D intake for the vast majority of the population is around 600 international units or IU. However, unlike many other nutrients, not many foods naturally contain a large amount of vitamin D. Whether natural or fortified, here are the best foods to add to your diet to help you hit the recommended daily vitamin D intake.
A 3.5-ounce serving of herring or sardines will net you around 200 IU, or about a third of your daily
recommended vitamin D. You can also obtain trace amounts of vitamin D from foods such as egg yolks, cheese, and beef liver. ARTIFICIAL SOURCES OF VITAMIN D If you do not mind using artificial sources to hit your daily recommended dose of vitamin D, then your best bet is a supplement. A great source is cod liver oil, which contains 450 IU of vitamin D per teaspoon. For those who don’t enjoy seafood, fortified milk is a great way to hit your daily recommended intake.
NATURAL SOURCES OF VITAMIN D If you are searching for a natural vitamin D source,
No matter how you acquire your vitamin D, the benefits are worth the effort. From helping revitalize cell growth to keeping your bones strong and healthy, vitamin D is a nutrient
you will likely have to get your feet wet. Some of the best natural sources of vitamin D are fatty fish like salmon, herring, sardines, and tuna. While a 3.5-ounce serving of farmed salmon contains
you should consider incorporating more of into your diet.
Quinoa Veggie Bowl
Take a Break
This recipe is packed with protein- rich quinoa and a colorful array of vegetables. It’s ideal for a healthy lunch or a quick dinner!
INGREDIENTS • 2 tbsp olive oil •
1 red bell pepper, diced
•
1 tsp dried oregano
•
1 yellow bell pepper, diced
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Salt and pepper, to taste
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1 cup diced zucchini
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2 cups cooked quinoa
•
1 cup diced mushrooms
DIRECTIONS
1. Heat olive oil in a large skillet over medium heat. 2. Add bell peppers, zucchini, and mushrooms and cook until softened, about 5 minutes. 3. Add oregano, salt, and pepper and stir to combine.
4. Add the cooked quinoa and mix thoroughly. 5. Cook for an additional 5 minutes, then serve.
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