Vitamin D is an essential vitamin for our body. It is a fat-soluble vitamin that differs from other vitamins since we can receive it simply if we are exposed enough to sunlight. It acts as a prohormone and it is necessary for hormone balance and immune regulation. Moreover, it plays a significant role in calcium absorption into the bones. If there is a deficiency in vitamin D, it can cause:
Softening of the bones (osteopenia)
Weakened immune system
Depression
Cancer
Autoimmune disease
Eczema and psoriasis
Dementia
In the winter period when there is not enough sunlight, we need to make sure that we get enough vitamin D. Here are some foods that will make up for the lack of sun until summer, and a few recipes on how to prepare them.
3 ounces: 400 IU (100% DV)
Salmon with Orange Sauce
Pan-Broiled Teriyaki Salmon
Steamed Salmon with Black Beans
Barbecued Pesto Fish
Garlic Mackerel
Japanese Broiled Mackerel
Mackerel in Wine and Tomato Sauce
Fish Chunks in Broth
3 ounces: 228 IU (57% DV)
Creamed Tuna Fish on Toast
Salsa and Tuna Sandwich
Tuna and Avocado Salad
Mild Fish Chowder
Tuna Stuffed Pasta Shells
Pizza Tuna Melt
Mediterranean Tuna Salad
3 ounces: 164 IU (41% DV)
Fresh Sardines with Hot Garlic Dressing
Mediterranean-Style Salad
1 large: 41 IU (10% DV)
Pickled Eggs and Beets
Foamy Omelet
Salmon Spinach Frittata
Sorrel Omelet
Baked English Omelette
Frittata With Peppers and Sweet Italian Sausage
French Omelet
Acapulco Baked Eggs
Scrambled Eggs and Corn Taco
1 cup: 2 IU (1% DV)
Russian Potato and Mushroom Croquettes
Stir-Fried Mushrooms with Asparagus and Water Chestnuts
Mushrooms in White Sauce
Mushroom and Barley Soup
Lemon Thyme Marinated Mushrooms
Sausage Filled Mushrooms
Quinoa Salad with Mushrooms
1 oz: 33 IU (8% DV)
1 cup: 98 IU (24% DV)
1 tsp: 440 IU (over 100% DV)
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