The days are getting increasingly short. Shorter days mean we spend less time in the sun and get less vitamin D. Those in North East are at a greater risk of being deficient. That is why it is important to consume food sources of vitamin D. Vitamin D has several functions in the body. It aids in bone maintenance, muscle strength, and immunity.
Natural sources: There are few foods that naturally contain vitamin D. Salmon is one great option. One 3 oz serving of salmon contains almost 70% of the daily recommendation. It can also be found in other fish such as cod, tuna, and sword fish. Non fish sources include eggs, beef liver, and mushrooms, but they provide smaller amounts.
Other Sources: Many foods such as milk, cereals, tofu, and orange juice are fortified to include vitamin D.
If you have any questions about your vitamin D status, talk to your dietitian or doctor.
Information gathered & adapted from: https://www.hsph.harvard.edu/nutritionsource/vitamin-d
Sweet and Spicy Orange Glazed Salmon
1 Tbsp Cajun seasoning
2 tsp brown sugar
1 tsp smoked paprika
1/4 tsp salt
6 salmon fillets, 5-6oz each
1/2 cup orange marmalade
2 Tbsp lime juice, fresh
1. Preheat oven to 325° F. Line a rimmed baking sheet with parchment paper and set aside.
2. In a small bowl, mix together cajun seasoning, brown sugar, smoked paprika, and salt. Rub mixture on the salmon fillets, covering completely. Place fillets on the prepared baking sheet.
3. In another bowl, mix the orange marmalade and lime juice. Spoon mixture over fillets and coat well.
4. Bake for 17-20 minutes or until cooked through.
Serving Size: 1 salmon fillet
Nutrition Information per Serving: 382.8 calories, 13.8 grams total fat, 2.1 grams of saturated fat, 19.8 grams carbohydrate, 0.2 grams fiber, 43.4 grams protein, 274 milligrams sodium, 1088.7 milligrams potassium, 17.6 grams sugar, 14.8 micrograms vitamin D
Recipe adapted from: