Get your Vitamin-D Daily Dose… and Deliciously.
You could place blame on the pandemic, but according to the National Health and Nutrition Examination Survey, Vitamin D deficiencies have been increasing well before Covid-19 hit. Given new variants are popping up every few months, more people are retreating inside and sheltering from the so-called “sunshine-vitamin.”
So why do you need Vitamin D?
- Your body needs Vitamin D for building and maintaining healthy bones. You can only absorb calcium, the primary component of bone, when Vitamin D is present
- This in turn helps prevent Osteoporosis, improves bone strength and reduces bone fractures
- It’s also important for the growth and health of teeth
- Vitamin D supports immune health. When there is a Vitamin D deficiency, there appears to be an increased susceptibility to infection and risk of autoimmune diseases
- Research has shown that Vitamin D might play an important role in regulating mood and decreasing the risk of depression
The good news is, there are delicious ways for your body to intake Vitamin D.
- 8-12 ounces of oily fish per week – such as salmon, halibut or tuna
- (1) 6-ounce portion of Sockeye Salmon contains 894 IU
- You’ll find fortified foods such the following in your local grocery store
- Orange juice offers up to 100 IU per cup
- Cows Milk usually contains about 115–130 IU per cup
- Cereal and oatmeal provides between 54–136 IU per ½ cup
- Egg yolks provide 37 IU
- Surprisingly mushrooms exposed to sunlight will absorb Vitamin D
- Sliced and dried mushrooms—including wild ones picked the year before—will absorb vitamin D when placed outdoors under the sun
- The summer time, from June through September, is the best seasonal window for people in the North to make vitamin D enriched mushrooms
How much Vitamin D do I need a day?
|Birth – 12 months||10 mcg (400 IU)|
|1 – 70 years old||15 mcg (600 IU)|
|71 years +||20 mcg (800 IU)|
Eating fish vs. taking fish oil
A diet rich in Omega-3 fatty acids provides a host of benefits for your health. But not everyone is a big fan of eating seafood, so they might opt for a fish oil supplement instead. Let’s break down the two options:
Fish: contains EPA and DHA, but also Vitamin D, selenium, protein, and more complete fatty acids than fish oil. At the end of the day, you can’t compare taking a capsule to the experience of cooking a beautiful piece of fish and putting a nutritious meal on the dinner table.
Fish oil: most oils contain only EPA and DHA, although salmon and cod liver oil also contain moderate amounts of Vitamin D. Fish oil has a more limited fatty acid profile than whole fish, and doesn’t contain selenium.
So if you’re ready to check the Vitamin D box today, this recipe offers a shipload.
Melissa Harrington, our CEO and resident chef, has put together a Vitamin D infused meal that includes salmon, orange juice and mushrooms. Check out Salmon with Mushroom + Green Onion Sauce recipe.
For more recipes that will help you reach your goal of seafood 2x a week visit Fish Fixe Kitchen
*According to Mayo Clinic
**According to National Center for Biotechnology Information
*** According to National Center for Biotechnology and Information