Vitamin D plays an important role in bone health by helping our bodies absorb calcium and phosphorus, minerals that build strong teeth and help prevent osteoporosis. It’s also necessary for a healthy immune system, and assists nerve and muscle function. Additionally, it may play a role in protecting against cancer, heart disease, stroke, diabetes and depression.
In the summer months when our bodies are exposed to the sun for 15-20 minute periods a few times a week, our skin is able to produce much of the vitamin D that we need. But, during the winter, it can be hard for our bodies to get their day in the sun. In colder climates, we spend our dark winter months in heavy coats, bundled up with gloves, hats and scarves, limiting our chance for sun exposure. At this time of year, it’s especially important to make sure you’re boosting your dietary vitamin D intake by consuming foods that contain vitamin D or are fortified with it.
Which foods contain the most vitamin D?
Let us know the ways you keep your bones healthy and your immune system in tip top condition all winter long. Share your favorite recipes in the comments below.
Caroline Sluyter, Oldways Whole Grain Stamp program manager
Links
[1] https://oldwayspt.org/system/files/atoms/files/12ways_sardines_0.pdf
[2] https://oldwayspt.org/recipes/tomato-salad-el-alfama
[3] https://oldwayspt.org/recipes/crispy-salmon-walnut-salsa-verde
[4] https://oldwayspt.org/system/files/atoms/files/12ways_eggs_0.pdf
[5] https://oldwayspt.org/recipes/avocado-deviled-eggs
[6] https://oldwayspt.org/recipes/baked-eggs-and-spinach
[7] https://oldwayspt.org/recipes/oat-and-amaranth-crusted-ham-and-cheese-quiche
[8] https://oldwayspt.org/recipes/portobello-mushroom-stuffed-california-wild-rice
[9] https://oldwayspt.org/recipes/brown-rice-pasta-mushroom-casserole