Foods high in Vitamin D

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Foods high in Vitamin D

Introduction:

Vitamin D is a fat-soluble vitamin and is stored in the fat tissues and liver. The natural form of vitamin-D, cholecalciferol or vitamin D-3, is closely related to cholesterol. Vitamin D is produced after the hydroxylation of the cholesterol precursor that is cholecalciferol. It is also produced in the human body when it is exposed to sunlight. Vitamin D helps the body to absorb calcium that makes the bones strong. So, Vitamin D deficiency can cause the brittleness of the bone, bone pain, muscle pain, and weakness.

It also hampered the parathyroid hormone production that causes bone resorption and makes them brittle and weak. Vitamin D is very important in your life to be added either through your diet or from the sunlight exposure but the sunlight exposure doesn’t provide much of the vitamin D as your diet does. So, in this article, we will explore the dishes that are high in vitamin D along with their recipes and nutritional value. So, these dishes will definitely make your taste buds happy and your bones too by providing much of the vitamin D.

RECIPES

We are going to discuss a few important dishes along with the recipe and the doses of the vitamins they provide. The recipes of these dishes are:

1.Maple-gazed Salmon:

Salmon is a strain of fatty fishes and is mostly eaten. It is rich in vitamin D and healthy omega-3 fatty acids. Amounts of vitamin D in different types of salmons vary. It may be higher in one or lesser in the other. According to the National Institutes of Health, 3 ounces of salmon contains about 450 international units of Vitamin D in it. If you eat the sockeye or red salmon to get this vitamin it will give you about 900 IU of Vitamin D that is above the RDA (recommended daily allowance) but still harmless as below the upper safe limit of 4000 IU.

Recipe

Servings:

The serving size of this recipe is for 4 persons. You can increase or decrease the serving size by managing the ingredients in that way.

Ingredients:

  • 2 tablespoons of the maple syrup
  • And 2 tablespoons of the hoisin sauce
  • 2 teaspoons of the Dijon mustard
  • ½ to ¾ teaspoon of the back pepper in the powdered form
  • 4 salmon fillets that are about 1 inch thick
  • And the cooking spray

Directions for the procedure:

  1. First of all, preheat the broiler.
  2. Then combine the maple syrup, hoisin sauce, Dijon mustard, and the black pepper in a bowl and whisk it while stirring.
  3. After that place the salmon on the broiler in such a way that its skin side is down and is coated with the cooking spray. Brush the salmon with the maple mixture. Broil the fish for about 10 to 12 minutes or until the fish meat is tender. Brush the salmon with the intervals of 5 minutes with maple syrup.
  4. After being broiled the salmon fish is ready to be tasted and enjoyed.

Nutritional value:

Per serving this recipe provides you about 320 kcal of energy with 13.6 g of fats, 36.6 g of proteins and 10.7 g of carbohydrates.

2.Chocolate milkshake:

This recipe of the chocolate milk will give you an enriched dose of vitamin D along with the calcium as most of the cow’s milk is fortified with the vitamin D. One serving of this chocolate milk provides you about 50 IU of the Vitamin D. In this recipe you can also use the Vitamin D fortified ingredients to enhance the availability of the vitamin D in this recipe e.g fortified frozen yogurt and the soy products of silk original soymilk that is containing about 120 IU of Vitamin D. This chocolate milkshake is using the cocoa powder that is rich in anti-oxidants so it is healthy for the heart.

Recipe

Servings:

The serving size of this recipe is for one person.

Ingredients:

  • Half cup of the chocolate low-fat frozen yogurt
  • And a half a cup of the 1% low-fat milk
  • Half tablespoon of the unsweetened cocoa powder
  • ½ tablespoon of the agave syrup

Directions for the procedure:

  1. Put all the ingredients in a blender jug and blend them until it gives a smooth appearance.
  2. Pour the shake in a glass and then enjoy it.

Nutritional value:

Per serving this recipe provides you about 198 kcal of energy along with the 5 g of fats, 7 g of proteins and 34 g of carbohydrates.

3.Rich Mushroom Soup:

This is a mushroom soup dish that will give you ample amounts of the Vitamin D. Vitamin D is known as the sunshine hormone as it is produced when the skin is exposed to sunlight, same is the case with the mushrooms when they are exposed to the UV light, there is the production of Vitamin D in them. This recipe will give you about 325 IU of vitamin D per serving of the recipe. Mushrooms don’t only provide you the vitamin D they also give you the potassium that lowers the blood pressure and the vitamin E that acts as an anti-oxidant.

Recipe

Servings:

This recipe provides you the servings for about 4 persons. You can increase or decrease the serving size by managing the ingredients in that way.

Ingredients:

  • 1 tablespoon of the all-purpose flour
  • Half cup of the boiling water
  • Half cup of the dried porcini mushrooms
  • 1 teaspoon of the butter
  • And 1 cup of the onion in the chopped form
  • 1 teaspoon of the chopped garlic
  • 1 teaspoon of the fresh thyme that has been finely chopped
  • About 2 to 3 pinches of salt
  • 2 to 3 pinches of the black pepper
  • ¼ cup of the thinly sliced shiitake mushroom caps
  • About 4 ounces of the button mushrooms
  • 2 cups of the chicken broth that is less in sodium and fat-free
  • ¼ cup of half-and-half
  • fresh leaves of the parsley in the chopped form

Directions for the procedure:

  1. Take a small skillet and place the flour in it over a medium to high flame. Cook it for about 2 minutes or until when the flour turned brown. Cook the flour with continuous stirring. After that transfer the flour into a separate plate and let it cool.
  2. Take another bowl and combine the boiling water and the porcini mushrooms in it. Cover the bowl and let it steep for about 20 minutes. Take a strainer and then drain off the water from the mushrooms over a bowl. Reserve the soaking water or liquid on a side and chop the mushrooms.
  3. Melt the butter in a dutch oven over the medium to high heat. When the butter is melted, add the chopped onions into it and saute them for about 5 minutes or until they are turned tender. Add the garlic, thyme, salt, and pepper into the butter and saute them for about 30 seconds.

Other steps:

  1. After that add the shiitake mushrooms and cook them for about 3 minutes with continuous stirring. Add the chopped porcini mushrooms into the cooking pan along with the broth.
  2. Then, mix the browned flour with the reserved mushrooms soaking liquid. Whisk the liquid with the flour with continuous stirring. Add this water-flour mixture to the pan and then bring it to a boil. After that, the liquid got a boil, reduce the flame and simmer it uncovered for about 15 minutes. Add the milk into the cooking mixture and simmer it for about 10 minutes with continuous stirring.
  3. Then, remove the pan from the flame and stir it with the half-and-half. Blend the soup in a blender until it is smooth and has a uniform appearance. After blending it, thoroughly heat the blended soup in a pan for about 5 minutes.
  4. Serve the soup warm in the bowls and garnish it with the parsley leaves if liked and then enjoy it with sipping.

Nutritional value:

This recipe per serving provides you about 114 kcal of energy with 3.1 g of fat, 7.1 g of protein and 13.3 g of carbohydrates.

4.Vanilla Bean pudding:

As this recipe contains an ample amount of milk and large egg yolks, so one serving of it will provide you about 55 IU of vitamin D. A healthy thing about this dish is that it is low in sodium. To lower the fat, use low-fat milk to make it a bit healthier.

Recipe

Servings:

The serving size of this recipe is about for 3 persons and one serving is about ½ cup. You can increase or decrease the serving size by increasing or decreasing the ingredients in that way.

Ingredients:

  • 1 ½ cup of the 2% reduced-fat milk
  • Half of the vanilla bean that is split along the length
  • ½ cup of the sugar
  • 1 ½ tablespoon of the cornstarch
  • About 1-2 pinches of the salt
  • 1 large egg yolk
  • 2 teaspoons of the butter
  • About 2 to 3 tablespoons of half-and-half

   Directions for the procedure:

  1. Take a medium-sized heavy saucepan and then put the milk in it. Remove the seeds from the vanilla bean and then add the seeds and the beans to the milk. Heat the milk to bring it to a boil.
  2. Then, take a large bowl and mix in it the sugar, cornstarch, salt and stir them well. Take another bowl and mix the half-and-half and egg yolk and stir them well. After that, add the yolk mixture into the bowl containing the sugar mixture.
  3. Pour down half of the hot milk into the sugar mixture gradually and whisk the mixture with the constant stirring.

Other Steps:

  1. Transfer back the hot milk mixture into a pan and heat it to a boil. Cook the mixture for about 1 minute while whisking it with continuous stirring.
  2. Then, remove the pan containing the hot milk mixture from the flame and remove the vanilla beans from it and discard them.
  3. Add the butter into the hot milk mixture and stir until the butter is melted completely.
  4. With the help of a spoon, scrape out the pudding into a bowl. Place that bowl in a large bowl that is containing the ice for freezing the pudding. Stir the pudding from time to time. Cover the pudding bowl with a cover or wrapper and then chill it in the refrigerator.
  5. Then, it is chilling you can enjoy the vanilla bean pudding with a great taste.

Nutritional value:

Per serving of this provides you about 216 kcal of energy with 7.1 g of fat, 4.6 g of proteins and 34.2 g of carbohydrates.

5.Scrambled egg Burritos:

Vitamin D is usually found in the egg yolk. If you want to take vitamin D from the egg you have to eat the yolk of the egg. Each egg yolk contains about 40 IU of the vitamin D that is about 7 % of the daily recommended intake of the vitamin D 600 IU. Scrambled egg burritos can be taken in the form of topped tortillas with these eggs and enjoying the eating as a yummy breakfast. To enhance the vitamin D availability you can also take the fortified breakfast cereals.

Recipe

Servings:

This recipe is for about 4 persons. Serving size can be increased and decreased by managing the ingredients in that way.

Ingredients:

  • 4 large eggs
  • 2 tablespoons of the 1% low-fat milk
  • 2 tablespoons of the fresh cilantro in the chopped form
  • ¼ teaspoon of the salt
  • ½ teaspoon of the powdered black pepper
  • Cooking spray
  • 8 tablespoons of the deseeded and chopped tomatoes
  • 4 tablespoons of the chunky salsa
  • 1 teaspoon of the butter
  • 8 tablespoons of the cheddar cheese that is low fat and shredded wither in the grated form
  • Four pieces of the flour tortillas (fat-free) and heat

Directions for the procedure:

The recipe for making the scrambled egg burritos is:

  1. Take a medium-size bowl and mix in it the eggs, milk, cilantro, salt and the black pepper with a whisk.
  2. Then take a medium non-stick skillet and coat it with cooking spray. So, melt the butter in the skillet over the medium flame.
  3. Then, pour down the egg mixture onto the skillet and with the help of rubber spoon, stir it to scramble.
  4. Take the tortillas and then in the center of each tortilla, put the grated cheddar cheese about 2 tablespoons in each.
  5. Then, top each tortilla with the divided portion of the scrambled eggs, 2 tablespoons of the tomatoes and 1 tablespoon of the salsa.
  6. Then, roll up the tortillas in the burritos style and enjoy the vitamin D enriched breakfast.

Nutritional value:

Per serving this recipe dish provides you about 259 kcal of energy with 9 g of fat, 15 g of proteins and 29 g of carbohydrates.

Conclusions:

Now, in the light of the above discussion vitamin D can be obtained from the diet at its best from the health point of view. So, we eat the food as it is necessary for us to survive. So, why don’t we eat such food if we have any deficiency that will fulfill the shortage of that nutrient? This article will definitely help you find out vitamin D foods and their recipe just a one-click far.


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