The Importance of Vitamin D
Have you ever experienced that “feel-good” sensation on a long, hot summer day? The sun is shining, you feel good about yourself, and it seems like everything is going well—even if it may not be. Well, here’s the surprising truth: that pleasant mood might actually be due to catching those sun rays! Vitamin D, formed in the body when it’s exposed to sunlight, is essential for strong teeth, bones, and a healthy immune system. But how exactly does it benefit the body?
Vitamin D allows you to absorb calcium and phosphorus, and it even helps improve your resistance to certain diseases. Since catching those necessary rays might not always be possible, there are enough food sources you can get your Vitamin D from—such as from The Health Shop.
Vitamin D Deficiency Symptoms
When the body lacks Vitamin D, it can lead to a variety of symptoms such as a poor immune system, fatigue, back and bone pain, depression, slow healing, hair loss, and muscle pain. That’s why it’s important to know natural sources of Vitamin D!
Natural Sources of Vitamin D
Getting your Vitamin D from natural food sources will provide you with the proper vitamin intake, while also giving your body a healthy dose of other beneficial vitamins, minerals, and antioxidants. This will keep you healthy and protect you from diseases. Some healthy, natural Vitamin D food options include:
- Potatoes (21 IU of Vitamin D per measure)
- Corn (55 IU of Vitamin D per measure)
- Spinach (42 IU of Vitamin D per measure)
- Mushrooms (8-384 IU of Vitamin D depending on the type)
- Oranges (100 IU of Vitamin D per cup)
To get even more Vitamin D, you can consume eggs, liver, and fish. All of these options are efficient in delivering your daily dose of Vitamin D. It is also important to consider supplemental sources such as Vitamin D3 soft gels and Wild Omega-3 fish oil from The Health Shop!
Vitamin D Recipes
Consuming Vitamin D does not have to be boring—try turning it into a tasty experience! Here’s an example of a delicious recipe that you can make at home to give your body a Vitamin D boost:
Poached Salmon with Creamy Piccata Sauce
Serves 4
Ingredients:
- 1 pound center-cut salmon fillet, skinned and cut into 4 portions
- 1 cup dry white wine, divided
- 2 teaspoons extra-virgin olive oil
- 1 large shallot, minced
- 2 tablespoons lemon juice
- 4 teaspoons capers, rinsed
- 1/4 cup reduced-fat sour cream
- 1/4 teaspoon salt
- 1 tablespoon chopped fresh dill
Preparation:
Place the salmon on a large skillet and add half a cup of wine and enough water to cover the salmon. Boil over high heat, then reduce to simmer and flip over. Cook for 5 minutes on each side, then remove.
Heat the oil in a medium skillet over medium-high heat. Add shallot and cook until fragrant. Add the remaining half cup of wine and boil until the liquid is reduced by half. Remove from heat and stir in lemon juice, capers, sour cream, and salt. Drizzle over the salmon and sprinkle with dill.
