9 Delicious Recipes for Getting More Vitamin D in Your Life

By Stacey Ballis
April 22, 2020
While all of this staying-at-home business has us looking wistfully out our windows at the spring sunshine, it isn’t just the nice weather we are missing. Sunlight is a key way for everyone to produce the Vitamin D our bodies and immune functions need. And while you may not be able to harness that solar power as much right now, you can also build up Vitamin D through certain foods. Put the capital “D” in delicious with these vitamin-rich foods and recipes.
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Salmon

Credit: Greg DuPree
Salmon and other oily fishes are a good source of vitamin D in addition to other wonderful health properties. Try our recipe for salmon with green beans and smashed potatoes for an easy, colorful sheet-pan meal. For a global twist, try sesame salmon with kimchi miso butter.
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Swordfish

Credit: Greg DuPree
Swordfish is another excellent fish to choose when looking to add some vitamin D to your dinner. For something a little unusual make this swordfish scaloppine with capers.

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Sardines

Credit: Dave Crosby
Sardines have finally been getting their due, thanks to being such a terrific pantry ingredient. For a wonderful easy lunch, try a sardine tartine! Slice a few thick slices of country bread and toast them. Spread the slices with a layer of mayonnaise or garlic aioli, then arrange a few oil-packed sardines, sliced 6-minute eggs, and a good squeeze of lemon. Top with chopped parsley, chives, and a dash of smoked paprika or aleppo pepper.
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Dried Shiitake Mushrooms

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Another vitamin D source that is storage-friendly are dried shiitake mushrooms. Reconstitute them in hot water and add to soups, stews, and stir fries, or use them in any recipe that calls for fresh shiitakes. This Italian white bean spinach soup uses their deep umami to make the recipe vegan.

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Fresh Maitake Mushrooms

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These beautiful mushrooms pack a vitamin D wallop in addition to being a mildly-flavored ingredient that shines in salads like this roasted mushroom salad with hazelnuts.

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Fortified Orange Juice

Credit: Photo: Jennifer Causey; Prop Styling: Missie Neville Crawford; Food Styling: Torie Cox
Many bottled orange juices are fortified these days, so if you're a morning juice person or make smoothies, be sure to choose orange juice that is labeled "fortified with Vitamin D". Have a handful of past-their-prime strawberries on hand? You can make it extra delicious and give it a pretty blush with this strawberry orange juice.
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Whole Milk

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Good old-fashioned whole milk can help you maintain your vitamin D. Use with your cereals and in your coffee or tea, or try this easy recipe for instant pot yogurt for a homemade treat that is good for you too.

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Egg Yolks

Egg white scrambles and omelets might be great protein, but the yolks are where it's at for vitamin D. If you don’t want to change up your breakfast routine, then give this Kale Caesar with Frizzled Eggs a lunchtime try.
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By Stacey Ballis