.jpg)
More and more nutritionists agree that Vitamin D is an important player in a healthy diet. Studies over time have shown it contains more health benefits than ever before.
Vitamin D is a valuable nutrient naturally obtained from the sun’s ultraviolet rays. It assists in the body’s absorption of calcium and phosphorus to help make bones and teeth healthy and strong. Without it, people put themselves at an increased risk of immune-related conditions, low bone density and certain cancers.
"Vitamin D is a key component in helping the body respond to many different kinds of assaults and stimuli," said Robert Heaney, Ph.D., Professor of Medicine at Creighton University in Omaha, Nebraska. "In the absence of it, you're asking the body to defend itself with one hand tied behind its back."
Cooking with dietary sources of Vitamin D offers a healthy alternative for those who have limited exposure to the sun. Though few foods naturally contain the vitamin, those that do, contain a high enough level per serving to account for a sufficient daily intake.
Here are 5 great sources of Vitamin D for cooking:
- It’s no secret that Milk is a great source of Vitamin D. 1 cup of nonfat, reduced fat or Vitamin D milk contains 25 percent of the recommended daily intake (RDI).
- Salmon, grilled or baked, can be prepared in many different flavors. A Simple Extra Virgin Olive Oil, lemon juice and dill recipe adds a nice savory flavor along with 90 percent of the RDI of Vitamin D.
- Tuna fish, canned in oil, can make for great sandwiches and adds excellent nutritional value to simple salads. It contains 50 percent RDI.
- 1 whole egg, yoke included, as an omelet, hard-boiled or scrambled for breakfast contains 6 percent RDI.
- The Sun Bella Line of Monterey Mushrooms are zapped with UV rays during the growing process, which gives them 100 percent of the Vitamin D RDI in 3-4 mushrooms.
Getting the RDI of Vitamin D should be much easier with these 5 food sources. A habit to include them in a daily diet can deliver great flavors and invaluable health benefits.
Comments
While I agree is good to eat foods containing D3 we have to be realistic about the amounts of D3 available from food sources.
Human serum 25-hydroxycholecalciferol response to extended oral dosing with cholecalciferol explains that ideally the human body seems to use around 4000iu of D3 daily.
But with at most 400iu in a portion of fish and 100iu in a glass of milk (if you are lucky most milk is underfortified and UK milk is NOT fortified.
There aren't any vitamin D experts who think the RDA is anything other than a sick joke.
See
"The urgent need to recommend an intake of vitamin D that is effective"
People supplementing with the RDA will inevitably remain deficient.
Grassrootshealth D action
campaign offer postal 25(OH)D testing worldwide at cost price as part of a trial. Regular testing will ensure you stay between 50~60ng/ml the level associated with least chronic disease incidence.
Dr Davis Heartscanblog finds 5000iu/daily/D3 is required
Thanks for your interest. Vitamin D is a popular topic these days. I appreciate the information you shared.
What an fascinating article on the benefits of Vitamin D! So tell me more about the Monterey Mushroom Company, I am interested to learn more.
If you click on the link in the post, you will find everything you need to know about Monterey Mushrooms, including their line of Vitamin D fortified button mushrooms.
In collaboration with the USDA, the company was able to provide 100% worth of your recommended daily intake by exposing them to a natural sun ripening process.
Pretty impressive, I'd say.
Got something to say?
Examiner.com is looking for writers, photographers, and videographers to join the fastest growing group of local insiders. If you are interested in growing your online rep apply to be an Examiner today!