Vitamin D is essential for your health, and while it is often found in foods that are dark green and leafy, it’s also possible to get your daily dose of vitamin D from food items that are not typically thought of as sources of nutrition. Here are seven foods to boost your vitamin D intake this fall:
- Orange Juice
2. Eggs
3. Salmon
4. Cheese
5. Pumpkin Seeds
6. Spinach
7. Tomato
The Importance of Vitamin D
Vitamin D is an essential nutrient for healthy bones and skin. It helps the body absorb calcium and phosphorus, which are important for strong teeth and bones. Most of us get enough vitamin D from sunlight, but UV exposure can be reduced in autumn due to the lower amount of sunlight. Here are some foods to boost your vitamin D intake this fall:
-Fatty fish such as salmon, tuna, and mackerel: These fish contain high levels of vitamin D3, which is the form that the body absorbs most easily.
-Eggs: One large egg contains about 0.7 mg of vitamin D.
-Shredded cooked chicken: A 3/4 cup serving of cooked shredded chicken has about 18 micrograms of vitamin D.
-Orange juice: One cup of orange juice has around 50 micrograms of vitamin D.
-Milk: Milk is a good source of calcium and vitamin D. One cup has about 25 micrograms of vitamin D.
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Eggs
If you’re looking to boost your vitamin D intake this fall, eggs are a great food to consider. Vitamin D is essential for healthy bones and can be acquired from sunlight, fatty foods, and fortified foods like milk and cereal.
According to the Centers for Disease Control and Prevention (CDC), adults need at least 600 IU (International Units) of vitamin D each day to feel their best. Foods that are high in vitamin D include eggs, salmon, tuna, sardines, fortified orange juice, and dairy products like yogurt and cheese.
Eggs are a great way to get your daily dose of vitamin D. One large egg contains about 75 IU of vitamin D. You can also get your calcium and protein needs met by eating eggs this fall.
Salmon
Salmon is a great source of vitamin D, and it’s a healthy choice for fall. This protein-rich fish is high in omega-3 fatty acids and low in saturated fat. Plus, salmon is easy to prepare and can be eaten with just about any type of preparation—from fresh salads to creamy pasta dishes. Here are seven recipes that will help you build a vitamin D-rich diet this fall:
- Salmon Quinoa Bowl with Citrus Miso Dressing
This bowl features a delicious citrus miso dressing that will liven up any meal. Quinoa is a great source of protein and fiber, and the salmon provides plenty of healthy fats to keep you energized throughout the day. - Salted Caramel Salmon with Roasted Butternut Squash Soup
Butternut squash soup is a classic winter dish that can be made even more special by adding in some salted caramelized salmon. The omega-3 fatty acids in salmon are perfect for promoting heart health, while the sweetness of the caramel brings out the flavors in the butternut squash. - Grilled Salmon with Spicy Bok Choy Salad
Grilling salmon is a great way to enjoy
Canned Tuna
Looking for a healthy and affordable way to boost your vitamin D intake this fall? Try canned tuna! Tuna is a great source of protein, omega-3 fatty acids, and vitamins D and B12. Plus, it’s low in calories and easy to grab and go. Here are seven recipes to try:
- Spicy tuna melts: Combine 1 can tuna packed in water, 1 teaspoon olive oil, 1/2 teaspoon chili powder, and salt to taste in a small skillet over medium heat. Cook until the tuna is warmed through and the sauce has thickened. Serve on toast or rice cakes.
- Tuna salad sandwiches: Fill 2 slices of bread with tuna salad mixture (homemade or store-bought), top with lettuce and tomatoes, and cut into triangles or squares.
- Tuna noodle soup: In a large pot, bring 4 cups of tightly packed frozen noodles to a boil. Add 2 cans of tuna fish in water, 1 cup chicken broth, 1 tablespoon soy sauce, and 1 teaspoon sugar. Cook according to package instructions for 8 minutes or until the noodles are tender. Serve with shredded cabbage or carrots on top.
- Grilled tuna salads
Mushrooms
The fall season is a great time to enjoy some delicious mushrooms. Mushrooms are a good source of vitamin D, which can help boost your mood and energy levels. Here are seven delicious ways to enjoy mushrooms this fall:
- Cook them in a pan with some garlic and olive oil.
2. Try them roasted in the oven with some thyme and rosemary for an amazing flavor combination.
3. Mix them into a smoothie for a healthy boost of antioxidants and vitamins.
4. Serve them as part of a simple salad for a fresh, flavorful meal.
5. Add them to soup or chili for an extra layer of flavor and nutrients.
6. Make them into risotto or pasta dishes to get your protein fix!
7. Finally, savor them plain as a delicious snack option.
Fortified Foods
Looking for ways to boost your vitamin D intake this fall? Here are seven foods that are fortified with the nutrient, including some you might not expect.
- Fortified orange juice: Vitamin D is found in both the orange juice and the fruit itself, so drinking fortified versions of these drinks is a good way to increase your intake of the vitamin.
- Milk and yogurt: A glass of milk or a cup of yogurt each day can provide you with about 20% of your daily recommended intake of vitamin D.
- Eggs: One egg contains about half a day’s worth of vitamin D, so eating eggs everyday can help you reach your recommended daily amount.
- Sardines: These oily fish are a good source of omega-3 fatty acids, which are also good for your health and can help you maintain a healthy weight. In addition to providing you with plenty of vitamin D, sardines also contain calcium, phosphorus and protein.
- Fish oils: Another good source of omega-3 fatty acids is fish oil supplements, which are also fortified with vitamin D. Choose a supplement that has been tested to be safe for pregnant women and children to take.
Other Ways to Boost Vitamin D Intake
Seven Foods to Boost Your Vitamin D Intake This Fall
If you’re not getting enough vitamin D during the fall months, there are a few other ways to boost your intake. Here are seven foods to consider:
- Salmon: One of the best sources of vitamin D is salmon, which can be cooked in many different ways. Try grilled or baked salmon with a side of roasted vegetables for a complete meal.
- Eggs: Another great source of vitamin D is eggs. Cook them sunny-side up or over easy and top them with salsa or avocado for extra nutrients and flavor.
- Milk: Get your daily dose of vitamin D by drinking milk fortified with vitamin D. You can also find flavored milks fortified with calcium and vitamin D at most grocery stores.
- Bananas: Eat a banana every day for a quick and easy way to boost your vitamin D intake. They’re also high in potassium, which can help reduce blood pressure levels.
- Spinach: Spinach is another great source of vitamin D, which you can enjoy in both fresh and frozen forms. Frozen spinach can be added to smoothies or oatmeal for a healthy breakfast option.
To Sum It All Up
If you’re looking to increase your intake of vitamin D this fall, here are seven foods to consider:
- Salmon: One of the best sources of omega-3 fatty acids and vitamin D, salmon can be cooked or roasted with a little olive oil and spices.
- Eggs: A good source of choline, which is important for brain health, eggs can also help boost your intake of vitamin D. Just be sure to cook them correctly so they don’t come out dry and rubbery.
- Dairy products: Including milk, cheese, and yogurt, dairy products are high in calcium which is important for building strong bones. Dairy products are also great sources of vitamin D.
- fortified cereals and milk products: Often fortified with vitamin D, cereals and milk products can help boost your intake if you don’t eat enough salmon or eggs. Check the ingredients list to make sure you’re getting the right amount of this essential nutrient!
- Fish oils: If you don’t like salmon or eggs, another option is to take fish oils supplements. These supplements contain omega-3 fatty acids which are important for your heart health as well as your vitamin D intake.
Five natural skin care products
There are many wonderful natural skincare products on the market today. Here are five that we think are some of our favourites:
1. Aloe Vera Gel: Aloe Vera gel is a great all-natural way to keep your skin hydrated and clear. It can be used as a face wash, moisturizer, or sunblock.
2. Coconut Oil: Coconut oil is another popular all-natural skin care product. It can be used as a face wash, moisturizer, or sunblock. Coconut oil is also good for digesting food and has antibacterial properties.
3. Honey: Honey is another great all-natural skin care product. It can be used as a face wash, moisturizer, or sunblock. Honey is also effective in treating dry skin and other conditions like eczema.
4. Olive Oil: Olive oil is another great all-natural skin care product. It can be used as a face wash, moisturizer, or sunblock. Olive oil is also an excellent source of healthy fats and has anti-inflammatory properties.
5. Avocado Oil: Avocado oil is another great all-natural skin care product. It can be
