Love of sunlight improves health. D, the “sunshine vitamin,” is vital to numerous biological processes. Good health requires enough vitamin D. The NIH believes vitamin D improves bone health and decreases inflammation. Vitamin D enhances immunity and physical strength, says Mayo Clinic.
Parchment Wild Salmon Baking a juicy filet on parchment paper is simple. The kitchn says this bakes salmon without oil or butter to build moisture and steam. For moisture and flavor, add veggies, citrus wedges, and herbs to your filet.
A mushroom, tomato, and herb frittata makes a tasty midweek supper. Eggs nourish many veggies, so add them to this meat-free meal, which tastes great warm or cold. Greek yogurt has flavor, protein, and calcium (20% of the USDA's recommended consumption per cup).
Whole-Wheat Tuna Wrap Traditional tuna salad is tainted by mayonnaise overuse. White wine vinegar and heart-healthy olive oil make a delicious dinner. Stir in veggies. The Mayo Clinic recommends rolling it in a whole-wheat wrap for over 5 grams of fiber per serving.
Citrus Winter Yogurt Bowl The protein-packed meal uses blood orange segments and Greek yogurt. This recipe's cup of nonfat plain Greek yogurt offers 25.2 g of protein, per the USDA. Research shows yogurt probiotics improve microbiome diversity and reduce inflammation. Humanitas University suggests blood orange vitamin C boosts immunity.
Baked Sweet Chili-Lime Trout Omega-3 fatty acids are abundant in trout, with 0.78 grams per 3-ounce serving, according to the USDA. According to the NIH, that's half the daily recommended dose for adults. Trout provides vitamin D, too.
The U.S. Department of Agriculture says sardines are high in protein, vitamin D, vitamin B12, calcium, and iron. Global Seafoods recommends canned sardines when fresh ones are unavailable, however fresh ones offer greater flavor and texture and less sodium.
Vitamin D from food may not be enough. This creative salad dressing includes the National Institutes of Health's top vitamin D source, so you'll receive more than enough in one salad! Mango and pomegranate bring sweetness and antioxidants, while quinoa completes the meal.