Prep Time: 40 minutes Cook Time: 20 minutes Yield: 6 servings
As the days shorten and the weather turns cooler, getting your vitamin D from the sun becomes more challenging. You may be wondering, why does it matter? Less vitamin D can lead to a weakened immune system, fatigue, joint pain and even impaired wound healing. Essentially, vitamin D helps your whole system run better, from your digestive system to your nervous and circulatory systems. Vitamin D can help your body ward off diseases, while also boosting your mood and helping to fight depression. It also enhances the body's absorption of calcium, which helps form and maintain strong bones, and aids in maintaining muscle strength, healthy body fat levels and body tissue health.
How can you make sure to get enough vitamin D as the season changes? Registered dietitian and nutritionist Dawn Jackson Blatner offers a few expert tips on healthy hacks for your diet:
When you're looking for a seafood option for meals or when dining out, choose the fattier types of fish such as salmon, tuna, mackerel, sardines and anchovies, as they are rich dietary sources of vitamin D. In addition, oysters and shrimp are also good sources of vitamin D.
Eggs are a great option for vitamin D, but keep in mind that not all eggs are created equal. Eggland's Best eggs contain six times more vitamin D and 25% less saturated fat than ordinary eggs. In addition, independent testing has revealed that Eggland's Best eggs have stronger shells than ordinary eggs, which leads to less breakage and helps them stay fresher longer. Eggland's Best's patented method of production and verification ensures that every Eggland's Best egg has these superior qualities.
Mushrooms are another great way to add some vitamin D into your diet! You can add some fresh mushrooms to your salads or add cooked mushrooms into your favorite meals. When mushrooms are exposed to sunlight, they produce vitamin D. Not all mushrooms have been exposed to sunlight, however, so look for packages that say vitamin D enhanced or put your mushrooms in sunlight for 1-2 hours. Shiitake mushrooms are the best choice since they produce the most vitamin D.
If you're concerned about your vitamin D levels, consult your health care professional to be tested and to ask for recommendations for an appropriate vitamin D supplement dose for your situation.
You don't have to suffer through the colder months of the year feeling deprived of vitamin D. With some adjustments to your daily diet, you'll boost your body's health all winter long.
For a quick and easy recipe that's packed with vitamin D, try this flavorful and nutritious Mushroom & Onion Dutch Baby.
Four Ways To Boost Your Vitamin D Intake