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Recipes to Help You Add More Vitamin D to Your Diet
Holley Grainger, MS, RD
Keep Cow's Milk On Hand
In the United States, reduced-fat and skim milk are fortified with vitamin A to make them nutritionally equal to whole milk. While vitamin D fortification is voluntary, most U.S. milk contains the nutrient. A woman needs 600 IU of vitamin D daily—and one cup of fortified 1 percent milk provides 98 IU, or 16 percent of a woman's daily need. Enjoy milk as a smoothie base or in an overnight oats recipe.
Don't Forget Your Egg Yolks
Here's a reason to eat the yolk: It contains all of an egg's vitamin D. One large egg offers 41 IU vitamin D, or 7 percent of a woman's daily need. Cook up some eggs in a healthy quiche or use them in French toast.
Get the recipe: Low-Carb Quiche with Cheesy Swiss Chard and Phyllo Crust (or try Baked Butternut Squash French Toast)
Nutrition a la Natalie
Use Orange Juice as a Glaze
While it's best to eat your fruits and veggies when possible, many orange juices offer a dose of vitamin D. Typically, this amount is 100 IU, or 17 percent of a woman's daily need, per cup of fortified juice. Use OJ as a glaze for Brussel's sprouts in a flatbread or in a fajita recipe.
Try it in a recipe: Sweet Orange Glazed Brussels Sprout Flatbread
Snacking in Sneakers
Capitalize on Cooked Salmon
Oily fish like salmon offers vitamin D, in addition to other important nutrients like heart-healthy omega-3s. Three ounces of cooked farmed salmon provides 447 IU vitamin D, or 75 percent of a woman's daily need. Have it as an entrée or as a salad topper.
Jessica Cording, MS, RDN, CDN
Use Plain Yogurt as a Subsitute
Plain yogurt is a delicious mix-in for morning yogurt bowls, breakfast bars, even dips for veggies. Only some yogurts are fortified with vitamin D, and it's more common to find regular yogurts that contain it, versus Greek yogurts. So be sure to read your ingredient label. Six ounces of low-fat fruit-flavored fortified yogurt will give you 88 IU, or 15 percent of a woman's daily need. Use it to whip up an easy breakfast bar or a healthy party dip.
Bonnie Taub-Dix, MA, RDN, CDN
Sneak in Fortified Cereal
The Delicious Cresent
Add Mushrooms to Your Favorite Entrees
All mushrooms contain vitamin D. When they're grown while exposed to UV light, the amount they contain increases hugely. A cup of brown mushrooms, for example, contains 3 IU vitamin D. When exposed to UV rays, that amount increases to 1,110 IU. Mushrooms exposed to UV are typically labeled as such. Whip them up in a Persian-style frittata, or use them to make meatless meatballs.