3 FOODS AND RECIPES TO HELP BOOST VITAMIN D LEVELS


Also known as the sunshine vitamin, vitamin D plays a major role in our everyday bodily functions. The body naturally produces vitamin D when it comes into contact with the sun, but when that’s not possible, there are plenty of foods that could help us along the way.


During winter it becomes so easy to stay indoors and watch the rain trickle down our windows. We get into a routine and before we know it, our beds become the cosiest place to be. Going outside and soaking up a few minutes of sunshine becomes something foreign, but truth be told, our bodies need that small dose of sunshine to produce vitamin D.

SO, WHY THE FUSS ABOUT VITAMIN D?
If vitamin D is not on your radar, it’s time to ask yourself why. Vitamin D has many important functions, it fights diseases, facilitates normal immune system function, plays an important role in regulating mood and fighting off depression, and among many other benefits, vitamin D supplements could also help with weight loss. Impressive, isn’t it? But when the sun is not out, are there foods that could help boost your vitamin D intake? Of course, there are! Here are a few foods that will give you that daily dose of vitamin D your body craves.

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1. CANNED TUNA
Not only is tuna packed with vitamin D, but it’s also versatile, easy to store, and a lot more affordable than fish. Just be careful not to eat too much as tuna also contains a harmful toxin, and when there’s too much in your body, you may be prone to a few serious health problems. Having one can of tuna a week however should be fine.



Recipe idea: Avocado and tuna salad wraps
This recipe from Good House Keeping is tasty, healthy, and will only take a few minutes to make.

Ingredients
  • 1 tbsp lemon juice
  • 1 1/2 tbsp olive oil
  • Salt and pepper
  • 2 cans solid tuna
  • 1 avocado, cut into pieces
  • 2 thinly sliced spring onions
  • 2 cups of mixed greens
  • 4 x 20 cm wraps

Method
  1. In a bowl, whisk together lemon juice, oil, and 1/2 teaspoon of salt and pepper. Toss with tuna, avocado, and spring onions.
  2. Divide greens among wraps, top with tuna salad, and roll tightly.

2. MUSHROOMS
A good plant source of vitamin D, some varieties of wild mushrooms can give you almost three times your daily value.



Recipe idea: One-pot mushroom rice
Try this delicious one-pot mushroom rice recipe from Diethood. Great on its own or paired with roast chicken.

Ingredients
  • 2 tbsp butter, divided
  • 2 tbsp olive oil, divided
  • 4 cloves garlic, minced, divided
  • 1 packet of mushrooms
  • 1 onion, diced
  • 1-1/2 cups uncooked long-grain rice
  • 1 teaspoon fresh thyme
  • 1/2 teaspoon salt
  • 1/4 teaspoon fresh ground pepper
  • 2-1/2 cups low sodium broth, (you can use vegetable, beef, or chicken broth - you can also use water)
  • 1/4 cup chopped green onions

Method
  1. In a large pan, add 1 tablespoon butter and 1 tablespoon olive oil, melt over medium-high heat.
  2. Stir in half of the minced garlic and cook for 20 seconds.
  3. Add mushrooms and cook for 8 minutes, stirring frequently, until mushrooms are caramelised and tender.
  4. Transfer mushrooms to a plate and keep covered.
  5. Heat remaining butter and olive oil in the pan.
  6. Add diced onions and cook for 3 minutes.
  7. Add remaining garlic and cook for 10 seconds.
  8. Stir in rice; add thyme, salt, and pepper, and cook for 30 seconds.
  9. Add 1/2 cup broth and, using a wooden spoon, scrape up all the browned bits from the bottom of the pan.
  10. Stir in remaining broth and bring to a simmer.
  11. Reduce heat to low, cover with a lid and cook for 15 to 17 minutes, or until liquid has evaporated.
  12. Remove from heat and stir in the previously prepared mushrooms and green onions, cover, and set aside for 10 minutes.
  13. Fluff rice with a fork and serve.

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3. EGG YOLKS
Whole eggs are a great source of vitamin D, but it’s important that you choose free-range eggs or are marked as being high in vitamin D.

Related article: 9 Surprising facts about eggs you might be getting wrong



Recipe idea: Green shakshuka
Try this yummy recipe from BBC Good Food that serves four.

Ingredients
  • 3 tbsp olive oil
  • 2 leeks, washed and sliced
  • 200g bag of baby spinach
  • 250g frozen peas
  • 2 garlic cloves, finely chopped
  • 1 tbsp cumin seeds
  • Small pack of parsley, finely chopped
  • Small pack coriander, roughly chopped
  • Small pack mint, leaves picked and roughly chopped, reserving a few leaves to garnish
  • 8 medium eggs
  • 150g plain yoghurt
  • Flatbread or crusty sourdough, to serve

Method
  1. Heat the oil in a wide, shallow frying pan over a medium heat. Add the leeks with a pinch of salt and cook for 4 mins until softened. Add handfuls of spinach to the pan, stirring until wilted.
  2. Stir in the peas, garlic, cumin, herbs, and some seasoning. Cook for a few mins until it smells fragrant, then create four gaps and crack two eggs into each. Cover and cook for 10 mins or until the whites are set but the yolks are runny – they will carry on cooking slightly as you take them to the table.
  3. Season the eggs with flaky sea salt, dollop spoonfuls of the yogurt, and scatter over a few mint leaves. Serve with a pile of flatbread for scooping.

3 FOODS AND RECIPES TO HELP BOOST VITAMIN D LEVELS 3 FOODS AND RECIPES TO HELP BOOST VITAMIN D LEVELS Reviewed by Michelle Pienaar on July 09, 2021 Rating: 5
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