7 recipes rich in vitamin D | Health Shots

Vitamin D is known for keeping our bodies healthy. Among many other health benefits, it helps promote calcium absorption and aids bone health. Although it’s sometimes referred to as the “sunshine vitamin,” regular exposure to sunlight isn’t the only way to get enough of this nutrient. There are many food sources to get this important vitamin. Here are some recipes rich in vitamin D that you can try at home.

What is vitamin D?

According to nutritionist Shruti Kelskar, vitamin D is a fat-soluble vitamin that helps the body absorb calcium and phosphorous, which is essential for maintaining healthy bones and teeth. It also plays an important role in supporting the immune system, muscle function, and cell growth. During pregnancy, experts say it’s essential for your baby’s healthy bone development. According to a 2023 study published in the BMC Pregnancy and Childbirth Journal, vitamin D deficiency is associated with an increased risk of developing pregnancy complications such as preterm birth, so it’s important to get enough of this vitamin.

Healthy Recipes to Fortify Vitamin D

According to the National Institutes of Health, adults age 19 and older should take 15 micrograms of vitamin D each day. However, not everyone can meet that requirement. According to a study published in StatPearls in 2023, approximately 1 billion people worldwide are deficient in vitamin D.

Here are some recipes to improve your vitamin D intake through your diet.

1. Marinated salmon with curry leaves

material

• 2 salmon fillets
• 3 teaspoons oil
• 2 spoons of spice mix
• Chopped curry leaves – 10 grams
• Chopped coriander – 20 grams
• Salt to taste

Method

• In a small bowl, combine the spice mix, chopped curry leaves, coriander, and 1 tablespoon of the oil.
• Marinate the salmon fillets in this mixture and leave for 10-15 minutes.
• Heat oil in a grill pan and sear the fish for 5 minutes on each side.

Kelsker says grilling the salmon preserves the salmon’s natural oils and nutrients.

2. Fortified Orange Drink

material

• 1 cup fortified orange juice
• 1 banana
• 1/2 cup Greek yogurt
• 1 teaspoon honey

Method

• Mix all ingredients until smooth.
• Pour into a glass and enjoy

3. Creamy mushroom medley soup

Method

• 1 bowl chopped mushrooms
• 1 onion (chopped)
• 2 cloves of garlic (chopped)
• 2 cups vegetable soup
• 2 spoons of watermelon seed powder
• salt and pepper taste
• coriander for decoration
• 1 teaspoon oil

Method

• Heat the oil in a large pot and sauté the onions until translucent.
• Add the garlic and mushrooms and sauté until the mushrooms turn brown.
• Pour in the vegetable soup. Simmer for 15 minutes.
• Add watermelon seed powder and cook for another minute.
• Season with salt and pepper.
• Blend the mixture until smooth and serve warm, garnished with coriander.

4. Mushroom cream pasta

material

• 1 cup wheat pasta
• 2 cups fortified plant-based milk (almond milk or cashew milk)
• 1 teaspoon olive oil
• 2-3 cloves of garlic (chopped)
• 1/2 cup sliced ​​mushrooms
• a pinch of oregano
• handful of dried basil
• salt and pepper taste

Method

• Boil the pasta until firm, drain and set aside.
• Heat olive oil in a frying pan over medium heat.
• Add chopped garlic and sliced ​​mushrooms to the pan and fry for 3-4 minutes.
• Sprinkle with oregano and dried basil.
• Pour the vegetable milk into a saucepan and simmer until thickened.
• Season to taste with salt and pepper.
• Add the cooked pasta to the skillet and boil for another 2-3 minutes.
• Serve this creamy vegan mushroom pasta warm.

5. Sunny Daily Boost

material

• 1 cup whole milk
• 1/2 cup Greek yogurt
• 1 cup mixed nuts
• 1/4 teaspoon cinnamon powder

Method

• In a blender, combine milk, yogurt, nuts, and cinnamon powder.
• Blend until you get a smooth drink.

6. Spinach and quinoa egg bowl

material

• 1 teaspoon quinoa
• 2 cups of water
• 1 spoonful of oil
• 2 eggs
• 1 cup (50g) chopped spinach
• Turmeric spoon 1/4
• Coriander powder 1/4 spoon
• cumin powder 1/4 spoon
• 2 green chillies
• 3-4 cloves of garlic

Method

• Bring 2 cups of water to a boil in a medium saucepan. Add quinoa, reduce heat and simmer for 10-15 minutes.
• Whisk the eggs in a small bowl.
• Heat oil and add chopped green chillies, garlic and eggs. Cook the eggs for 2-3 minutes.
• Add spinach and all spices.
• Add the boiled quinoa and simmer for 5-6 minutes.

7. Sunshine Cereal Chart

material

• 1 cup fortified cereal
• 1 cup diced paneer or Indian cottage cheese
• 1/4 cup finely chopped onion
• 1/4 cup chopped tomatoes
• 1/4 cup chopped fresh cilantro
• 2 tablespoons lemon juice.
• 1 teaspoon chat masala
• Salty to your liking

Method

• In a large bowl, combine the fortified cereal, paneer, onion, tomatoes, and coriander.
• Drizzle some lemon juice, sprinkle some chaat masala, add salt and mix well.