Vitamin D-licious

 

Written By: Melanie Peters 

Vitamin D is the sunshine vitamin. It’s estimated that just 10 to 15 minutes of exposure daily to sunlight is enough to stimulate the hormone in your body that makes vitamin D. And yet, millions of people reportedly suffer from a vitamin D deficiency.

sun in hands 
That’s alarming news because vitamin D benefits your health in multiple ways. Aside from promoting bone health by aiding the body’s ability to absorb calcium, it plays a measurable role in the prevention of many cancers, including bladder, colorectal and breast and kidney.

Moreover, low levels of vitamin D have also been linked to type 1 diabetes and certain forms of eczema.

In the winter, of course, it’s harder to spend enough time in the sun to boost vitamin D production. Some alternatives are supplements or fortified products, such as breakfast cereals and milk, but there are tastier options: foods naturally rich in vitamin D.

Here are three recipes – a breakfast, lunch and dinner – to help you get the vitamin D you need to stay healthy.

 kissing sun

Breakfast: Florentine-Swiss Omelet for One

Start your day off with this one-two punch of nutrition! Egg yolks are rich in vitamin D, which will help your body better take advantage of the calcium-rich spinach that fills this delicious omelet. Double the recipe for a healthy breakfast for two.

Lunch: California Marinated Salad

Not only are the mushrooms in this salad a great source of vitamin D, but the longer it marinates, the yummier it is!

Dinner: Simple Salmon with Dill Sauce

Fatty fish like salmon, tuna and mackerel are great sources of vitamin D.  For dinner, try this easy-to-prepare salmon dish.

For more information on the benefits of vitamin D and how to use it, watch this UCSD-TV video featuring Edward Gorham, PhD, in the Department of Family and Preventive Medicine at the UC San Diego School of Medicine.