Got Salmon? Kicking the Winter Blahs with Hidden Sources of Vitamin D. ~ Angela Diaz

Via elephant journal
on Dec 28, 2012
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Approximately 80 percent of the population is deficient in Vitamin D.

For as long as I can remember Vitamin D has been associated with milk or dairy. As time goes on, new research is disproving some of our old school food pyramids and beliefs of dietary needs.

The main benefit of Vitamin D is the absorption of calcium for healthy bones, however it has other roles as well including cell growth and neuromuscular as well as immune functions. With that being said, it’s pretty darn important.

One of the main sources of Vitamin D is the lovely sunshine. For those of us dealing with shorter amounts of daylight in winter we don’t have as much of an opportunity to soak up the rays and this greatly contributes to less of a daily intake, contributing to seasonal affective disorder (S.A.D.) or just a general sense of the winter time blahs and lack of energy.

One recommended fix is hitting the tanning bed a couple of times a week, but, unless you like your vitamin D with a side of cancer and a dash of leather face, this is not the most ideal.

Very few foods in nature contain Vitamin D—here are a few that are not widely recognized but are even higher in content than dairy. (For a point of reference, one cup of Vitamin D fortified milk contains about 30% of our recommended daily intake.)

1. Cod liver oil: One tablespoon contains 340 percent of our daily value! Tastes disgusting au natural, but have no fear, gel tabs are very easy to find.

2. Swordfish: Three ounces, cooked, has 142% DV

3. Salmon: Three ounces, cooked, contains 112 percent DV

4. Tuna fish: Three ounces, from the can, drained in water  has 39 percent DV

5. Orange juice: Fortified with Vitamin D, one cup has about 35 percent DV

6. Mushrooms: Due to the fact that some strains are grown using ultraviolet lights, fungi can be an excellent source. Portabella provides 70-90 percent DV, depending on whether grilled or raw—and maitake contain around 150 percent DV.

So if a tropical vacation is not on your agenda for the next three-to-five months, hit up your local fish market or organic produce section and use the extra time indoors to get creative in the kitchen!

Your bones and melatonin levels will thank you!



Angela Melissa Diaz is a self-proclaimed ecofashionista and thrift store/vintage clothing junkie. She’s writing for the ecofashion and wellness sections of elephant, as well as bringing her social butterfly skills to the social media team. If you can’t get in touch with her via any forms of technology, she’s on her yoga mat flowing through vinyasas at 90 plus degrees or studying for her certification in health and wellness counseling. She hopes to save the world from bad food choices and stagnant lifestyles, while reminding everyone to breathe and laugh as much as possible. You can reach her at [email protected] or find her on Facebook






Ed: Bryonie Wise

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7 Responses to “Got Salmon? Kicking the Winter Blahs with Hidden Sources of Vitamin D. ~ Angela Diaz”

  1. Kudra says:

    Lovely! Bravo Angela!!

  2. edieyoga says:

    Great job! If not on Wellness will post soon…

  3. Good to know. In addition to SAD, I have some skin issues which are worse in the winter, I'm told, because of a lack of vitamin D…

  4. @stylistad says:

    Glad this was helpful! Yes, most of the population is deficient and doesn't realize how or where they could and should be getting it from, especially in the winter months. Fortified cereals can be another good source I did not mention.

  5. Timmy_Robins says:

    The problem with fish like tuna, swordfish and cod is that they are also good sources of mercury, so eating them frequently might not be a good idea. Pregnant women should be especially careful.

    Tuna and Swordfish are on the NRDC's (as highest and high) mercury list:….

  6. @stylistad says:

    absolutely! there are many foods that we find value in with moderation but that we wouldn't want to have an overabundance of. Balance is key and these are just a few ideas of how to integrate vitamin d into your diet without relying on dairy.