Courtesy of Kristine Kidd It’s safe to say that pretty much everyone knows standing outside in the sunshine will give you that sweet, sweet vitamin D . Vitamin D is a crucial nutrient not only for your bone health, but also your gut health , your mental health, and […]
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It's safe to say that pretty much everyone knows standing outside in the sunshine will give you that sweet, sweet vitamin D. Vitamin D is a crucial nutrient not only for your bone health, but also your gut health, your mental health, and so much more.
According to the Dietary Reference Intake (DRI), you should be getting at least 600 to 800 international units (IU) a day, which is equivalent to 15 to 20 micrograms. While you can get a sufficient amount of this from standing in the sun for at least 5 to 30 minutes twice a week, not all of us have the opportunity to be in the sunshine every day, which means finding alternative ways to get this essential vitamin for our bodies. Food is a great place to start.
There aren't a ton of foods that are rich in this vitamin, but there are a few popular foods rich in vitamin D to add to your diet including fatty fish like salmon, eggs (with the yolk), mushrooms (that have been exposed to sunlight), and fortified dairy and alternative milk products.
With this small list of foods, we derived an index of vitamin D recipes to turn to that use these ingredients when you are in need of an extra boost. From delicious breakfast scrambles to hearty dinners, here are a few you can easily make at home. Then, for more on this vitamin, be sure to read Warning Signs You're Not Getting Enough Vitamin D.
Salmon
Between the eggs and the salmon, you get a double-dose of vitamin D in this classic breakfast scramble!
Get our recipe for Scrambled Eggs with Salmon, Asparagus, and Goat Cheese.
If you choose to cook this recipe with wild-caught salmon, keep in mind that a 3.5 oz. serving of it contains 988 IU of vitamin D—124% of your daily value (DV) for the day! Given that this recipe calls for 6 oz. fillets, you'll get more than enough vitamin D from this simple meal.
A different take on your usually roasted salmon with Moroccan spices and quinoa pilaf.
Get our recipe for Moroccan Salmon with Quinoa Pilaf.
If you're looking for even more healthy salmon recipes to boost your vitamin D intake, here's a roast salmon recipe served with hearty lentils.
Get our recipe for Roast Salmon with Lentils.
Not a fan of roasted salmon? Enjoy smoked salmon right from the package by adding it to this sandwich—the perfect healthy alternative to a bagel with lox!
Get our recipe for Smoked Salmon Sandwich.
Another easy way to get salmon and eggs one go is this smoked salmon Boursin frittata—the perfect vitamin D brunch for the weekend.
Get our recipe for Smoked Salmon and Boursin Frittata.
Enjoy smoked salmon for lunch with this easy-to-prep bean and green salad.
Get our recipe for Clean Bean, Pink, and Green Salad.
Vitamin D for a snack? These smoked salmon bites make it look easy!
Get our recipe for Smoked Salmon Bites.
Fire up that grill! This grilled salmon recipe is perfectly paired with cooked chickpeas for a different take on your usual salmon dinner.
Get our recipe for Grilled Salmon with Chermoula Chickpeas.
Skip the usual burger and opt for a boost of vitamin D with this easy-to-make miso salmon burger!
Get our recipe for Honey Miso Salmon & Spinach Burgers.
Eggs
Mushrooms and eggs are both vitamin D boosters, and this single-serving recipe makes getting your vitamin D look easy.
Get our recipe for Baked Eggs with Mushroom and Spinach.
An egg sandwich for the win! Especially when you consider that two eggs can provide you with 74 IU of vitamin D, which is around 10% of your DV.
Get our recipe for an Egg Sandwich with Pastrami and Swiss.
Another vitamin D snack to consider—deviled eggs! They also make for a great appetizer.
Get our recipe for Smoky Deviled Eggs.
Throw an egg on it is our motto when it comes to adding all kinds of nutrients into your meal—like protein and vitamin D!
Get our recipe for Asparagus with Fried Eggs and Prosciutto.
An easy low-carb salad with eggs and pickled red onions is the perfect way to get vitamin D at lunchtime!
Get our recipe for Warm Brussels Sprouts Salad with Eggs and Pickled Red Onions.
For a fancier brunch option that's bursting with vitamin D, make these gorgeous Japanese egg pancakes bursting with green vegetables.
Get our recipe for Japanese Egg Pancakes with Spinach and Green Onions.
It's like a frittata—but in a mug, and so much faster to make!
Get our recipe for Broccoli-Cheese Eggs in a Mug.
Spicy eggs with tortillas? Now that's the kind of vitamin D meal we're into.
Get our recipe for Eggs Diablo.
A hearty hash topped with a fried egg is an easy way to get your vitamin D in for the day. Especially when you throw in some of those mushrooms as well!
Get our recipe for Italian Hash With Eggs.
If hard boiled eggs are your vitamin D food of choice, then you are going to love this festive take on the typical Chef's salad.
Get our recipe for Chef's Salad-Style Eggs on a Stick.
Prep a container of this curried egg salad, and you'll easily be getting your vitamin D all week long!
Get our recipe for Curried Egg Salad.
For a low-carb diner, try this zucchini noodle recipe made with a warm bacon vinaigrette. And served with a poached egg for vitamin D, of course!
Get our recipe for a Poached Egg, Zucchini Noodles, and Herb Salad With Bacon Vinaigrette.
Put those vitamin-D-rich eggs on any meal and it can turn into breakfast, right?
Get our recipe for a Crisp Breakfast Salad.
If you're an air fryer aficionado, then you are going to love learning how to make this frittata!
Get our recipe for an Air Fryer Egg White Frittata.
Sauce and eggs and bread, oh my!
Get our recipe for Shakshuka.
Mushrooms
According to a study published in Food and Chemical Toxicology, wild mushrooms that have been exposed to the sun can provide up to 2,300 IU per a 3.5-ounce serving, which is 288% of your DV for the day! Let your mushrooms sit in the sunshine for a bit and you'll be able to reap the benefits soon enough.
Don't know what to cook with mushrooms? A risotto always seems to be the right call!
Get our recipe for Instant Pot Parmesan-Mushroom Risotto with Peas.
Yes, a grilled cheese stuffed with mushrooms can be an easy way to get your vitamin D.
Get our recipe for Grilled Cheese with Sautéed Mushrooms.
Swap that burger with a portobello mushroom and you'll be getting your vitamin D in no time!
Get our recipe for Portobello Cheesesteak.
Mushrooms make for a great filler to your morning omelet!
Get our recipe for Crispy Ham Omelet with Cheese and Mushrooms.
For another take on dinner, this shrimp and grits combine all kinds of flavors while still giving you those vitamin D-rich shrooms!
Get our recipe for Shrimp and Grits.
Pasta for dinner? Add mushrooms and get your vitamin D boost right away!
Get our recipe for Loaded Alfredo with Chicken and Vegetables.
Another take on a melty sandwich using mushrooms! Add in extra veggies and melty cheese with a whole wheat bun.
Get our recipe for Mushroom Melts.
Chicken for protein, mushrooms for vitamin D. You can't go wrong with this recipe!
Get our recipe for Creamy Mushroom Chicken.
More eggs, more mushrooms, more vitamin D!
Get our recipe for Sausage Frittata with Mushrooms.
A low-carb version of your favorite brothy meal, this chicken ramen uses zoodles and includes vitamin D-rich mushrooms and eggs!
Get our recipe for Chicken Ramen with Shiitake Mushrooms and Spinach.
Why eat pizza with a crust when you can get a vitamin D boost by using those mushrooms as the pizza "crust."
Get our recipe for Portobello Mushroom "Pizzas" with Sausage, Bell Pepper, and Basil.
Need new ways to cook mushrooms? This congee is a fun weekend dinner if you're looking for something a little different.
Get our recipe for Congee with Crispy Mushrooms and Chicken.
Why just eat pasta when you can get some vitamin D in there as well?
Scramble up your eggs with mushrooms for extra vitamin D in the morning!
Fortified milk
Did you know that, along with some milk, almond milk is also fortified with vitamin D? One cup of almond milk typically has around 25% of your RDA of vitamin D for the day! Blending up a smoothie bowl with almond milk is an easy way to get vitamin D into your meal.
Get our recipe for a Quick and Easy Peaches and Kale Smoothie Bowl.
A healthier version of your favorite chocolate shake? Yes, please!
Get our recipe for a Tahini Chocolate Shake.
Blend up almond milk into this smoothie and get a good amount of vitamin D in the morning!
Get our recipe for an Easy Fruit Smoothie.
A healthy dessert full of vitamin D sounds good to us!
Boost your morning with vitamin D from the almond milk, and powder for protein!
Get our recipe for a Berry Cauliflower Smoothie.
Who wouldn't feel healthy drinking a green smoothie in the morning? Especially when you know it's full of vitamin D!
Get our recipe for a Creamy Paleo Green Smoothie.
