Vitamin D is one of several vitamins that your body stores in its fat tissues. This vitamin is necessary for the absorption of calcium, a mineral that helps build bone cells and reduces your risk of osteoporosis. It may also help combat seasonal affective disorder, a type of depression that commonly occurs during the winter months. Your body manufactures vitamin D when you receive exposure to sunlight. However, you can also obtain this vitamin from dietary sources.
Step 1
Choose fatty saltwater fish, such as tuna, salmon and herring, as main courses for your meal. These fish are abundant sources of natural vitamin D.
Step 2
Add eggs, which are rich in vitamin D, to soups, particularly Asian-style soups such as miso and hot-and-sour soup. Also, serve hard-boiled, fried, scrambled or poached eggs as main entrees or side dishes. You can also use eggs in omelets, frittatas and breakfast burritos.
Step 3
Serve milk with meals instead of soft drinks, tea or coffee. Milk is a rich source of vitamin D.
Step 4
Add shredded cheese and plain yogurt, which are commonly fortified with vitamin D, to omelets, wraps, burritos, quiches, casseroles and dips. You can also sprinkle shredded cheese and add plain yogurt to soups -- yogurt and cheese pair well with spicy soups such as chili.
Step 5
Sprinkle alfalfa sprouts in salads, or use them as fillings for wraps. Alfalfa sprouts add a crunchy texture and a slightly sweet taste to these dishes. They also provide natural vitamin D.
Step 6
Use sweet potatoes, which are rich in vitamin D, as side dishes instead of white potatoes. Sweet potatoes can be mashed and sprinkled with cinnamon, or served whole like baked potatoes. You can also use sweet potatoes in vegetable soups, chilis and stews.
Tips and Warnings
- Bring soups to a boil when including eggs to ensure that they're fully cooked. Undercooked eggs may pose the risk of salmonella. Check nutritional information when using shredded cheese -- not all cheese is fortified with vitamin D.
References
- University of Maryland Medical Center: Vitamin D
- "Prescription for Nutritional Healing"; Phyllis A. Balch, C.N.C., et al.; 2010
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