Vitamin D, which is an important nutrient helps in bone health. This vitamin helps in fighting osteoporosis and bone thinning. It is not easily found in the diet.
When you sit in the sun everyday for sometime, your body starts preparing vitamin D. But this is not easy due to factors like where you live, season, if you use sunscreen and your skin colour as darker skin requires more sun to prepare vitamin D.
Although vitamin D is present in your diet, there are some foods that naturally contain it. In this blog post, we have collected a list of recipes that can help in increasing your vitamin D levels:-
One of the fatty fish that is rich in vitamin D is salmon. Some salmons contain more vitamin D then others. It has been found that 3 ounces of sockeye salmon consists of 450 IU of vitamin D. When you use sockeye, each of the serving will provide you 900 IU of vitamin for protecting bone.
Cow’s milk is normally filled with vitamin D. A one serving of this shake will offer you 50 IU and a good amount of calcium. Ice cream does not generally contain vitamin D, but some brands of yogurt are rich in vitamin D. One can also try vitamin D rich soy products like Silk Original Soymilk which consists of 120 IU of vitamin D.
If you prepare this soup with special mushrooms that have been exposed to ultraviolet(UV) light, it will be rich in vitamin D. Mushrooms produce vitamin D when they hit sunshine. This recipe of Mushroom Soup contains around 300 IU of vitamin D.
Egg yolk is filled with vitamin D. An egg yolk contains around 40 IU vitamin D, which is equal to 7% of allowed diet of 600 IU.
This pudding contains 2.5 cups of milk and two egg yolks. It provides 55 IU of vitamin D in one serving.
Parfaits are very easy to prepare and delicious. Try using vitamin D rich yogurt and Greek yogurt.
This cocktail can help you in getting vitamin D. It provides 25 IU of vitamin D.
This bruschetta is very easy to prepare. You can use canned light tuna for getting maximum vitamin D.