The 45 Best Recipes for an Instant Vitamin D Boost (2024)

Table of Contents

Salmon Scrambled Eggs with Salmon, Asparagus, and Goat Cheese Honey-Mustard Salmon with Roasted Asparagus Moroccan Salmon with Quinoa Pilaf Roast Salmon with Lentils Smoked Salmon Sandwich Smoked Salmon and Boursin Frittata Clean Bean, Pink, and Green Salad Smoked Salmon Bites Grilled Salmon with Chermoula Chickpeas Honey Miso Salmon & Spinach Burgers Eggs Baked Eggs with Mushroom and Spinach Egg Sandwich with Pastrami and Swiss Smoky Deviled Eggs Asparagus with Fried Eggs and Prosciutto Warm Brussels Sprouts Salad with Eggs and Pickled Red Onions Japanese Egg Pancakes with Spinach and Green Onions Broccoli-Cheese Eggs in a Mug Eggs Diablo Italian Hash With Eggs Chef's Salad-Style Eggs on a Stick Curried Egg Salad Poached Egg, Zucchini Noodles, and Herb Salad With Bacon Vinaigrette Crisp Breakfast Salad Air Fryer Egg White Frittata Shakshuka Mushrooms Instant Pot Parmesan-Mushroom Risotto with Peas Grilled Cheese with Sautéed Mushrooms Portobello Cheesesteak Crispy Ham Omelet with Cheese and Mushrooms Shrimp and Grits Loaded Alfredo with Chicken and Vegetables Mushroom Melts Creamy Mushroom Chicken Sausage Frittata with Mushrooms Chicken Ramen with Shiitake Mushrooms and Spinach Portobello Mushroom "Pizzas" with Sausage, Bell Pepper, and Basil Congee with Crispy Mushrooms and Chicken Gluten-Free Mushroom Carbonara Shiitake, Spinach & Goat Cheese Scramble Fortified milk Quick and Easy Peaches and Kale Smoothie Bowl Tahini Chocolate Shake Easy Fruit Smoothie Mexican Chocolate Smoothie Bowl Berry Cauliflower Smoothie Creamy Paleo Green Smoothie FAQs References

It's safe to say that pretty much everyone knows standing outside in the sunshine will give you that sweet, sweet vitamin D. Vitamin D is a crucial nutrient not only for your bone health, but also your gut health, your mental health, and so much more.

According to the Dietary Reference Intake (DRI), you should be getting at least 600 to 800 international units (IU) a day, which is equivalent to 15 to 20 micrograms. While you can get a sufficient amount of this from standing in the sun for at least 5 to 30 minutes twice a week, not all of us have the opportunity to be in the sunshine every day, which means finding alternative ways to get this essential vitamin for our bodies. Food is a great place to start.

There aren't atonof foods that are rich in this vitamin, but there are a few popular foods rich in vitamin D to add to your diet including fatty fish like salmon, eggs (with the yolk), mushrooms (that have been exposed to sunlight), and fortified dairy and alternative milk products.

With this small list of foods, we derived an index of vitamin D recipes to turn to that use these ingredients when you are in need of an extra boost. From delicious breakfast scrambles to hearty dinners, here are a few you can easily make at home. Then, for more on this vitamin, be sure to read Warning Signs You're Not Getting Enough Vitamin D.

Salmon

Scrambled Eggs with Salmon, Asparagus, and Goat Cheese

The 45 Best Recipes for an Instant Vitamin D Boost (1)

Between the eggs and the salmon, you get a double-dose of vitamin D in this classic breakfast scramble!

Get our recipe for Scrambled Eggs with Salmon, Asparagus, and Goat Cheese.

Honey-Mustard Salmon with Roasted Asparagus

The 45 Best Recipes for an Instant Vitamin D Boost (2)

If you choose to cook this recipe with wild-caught salmon, keep in mind that a 3.5 oz. serving of it contains 988 IU of vitamin D—124% of your daily value (DV) for the day! Given that this recipe calls for 6 oz. fillets, you'll get more than enough vitamin D from this simple meal.

Get our recipe for Honey-Mustard Salmon with Roasted Asparagus.

Moroccan Salmon with Quinoa Pilaf

The 45 Best Recipes for an Instant Vitamin D Boost (3)

A different take on your usually roasted salmon with Moroccan spices and quinoa pilaf.

Get our recipe for Moroccan Salmon with Quinoa Pilaf.

Roast Salmon with Lentils

The 45 Best Recipes for an Instant Vitamin D Boost (4)

If you're looking for even more healthy salmon recipes to boost your vitamin D intake, here's a roast salmon recipe served with hearty lentils.

Get our recipe for Roast Salmon with Lentils.

Smoked Salmon Sandwich

The 45 Best Recipes for an Instant Vitamin D Boost (5)

Not a fan of roasted salmon? Enjoy smoked salmon right from the package by adding it to this sandwich—the perfect healthy alternative to a bagel with lox!

Get our recipe for Smoked Salmon Sandwich.

Smoked Salmon and Boursin Frittata

The 45 Best Recipes for an Instant Vitamin D Boost (6)

Another easy way to get salmonandeggs one go is this smoked salmon Boursin frittata—the perfect vitamin D brunch for the weekend.

Get our recipe for Smoked Salmon and Boursin Frittata.

Clean Bean, Pink, and Green Salad

The 45 Best Recipes for an Instant Vitamin D Boost (7)

Enjoy smoked salmon for lunch with this easy-to-prep bean and green salad.

Get our recipe for Clean Bean, Pink, and Green Salad.

Smoked Salmon Bites

The 45 Best Recipes for an Instant Vitamin D Boost (8)

Vitamin D for a snack? These smoked salmon bites make it look easy!

Get our recipe for Smoked Salmon Bites.

Grilled Salmon with Chermoula Chickpeas

The 45 Best Recipes for an Instant Vitamin D Boost (9)

Fire up that grill! This grilled salmon recipe is perfectly paired with cooked chickpeas for a different take on your usual salmon dinner.

Get our recipe for Grilled Salmon with Chermoula Chickpeas.

Honey Miso Salmon & Spinach Burgers

The 45 Best Recipes for an Instant Vitamin D Boost (10)

Skip the usual burger and opt for a boost of vitamin D with this easy-to-make miso salmon burger!

Eggs

Baked Eggs with Mushroom and Spinach

The 45 Best Recipes for an Instant Vitamin D Boost (11)

Mushrooms and eggs are both vitamin D boosters, and this single-serving recipe makes getting your vitamin D look easy.

Get our recipe for Baked Eggs with Mushroom and Spinach.

Egg Sandwich with Pastrami and Swiss

The 45 Best Recipes for an Instant Vitamin D Boost (12)

An egg sandwich for the win! Especially when you consider that two eggs can provide you with 74 IU of vitamin D, which is around 10% of your DV.

Get our recipe for an Egg Sandwich with Pastrami and Swiss.

Smoky Deviled Eggs

The 45 Best Recipes for an Instant Vitamin D Boost (13)

Another vitamin D snack to consider—deviled eggs! They also make for a great appetizer.

Get our recipe for Smoky Deviled Eggs.

Asparagus with Fried Eggs and Prosciutto

The 45 Best Recipes for an Instant Vitamin D Boost (14)

Throw an egg on it is our motto when it comes to adding all kinds of nutrients into your meal—like protein and vitamin D!

Get our recipe for Asparagus with Fried Eggs and Prosciutto.

Warm Brussels Sprouts Salad with Eggs and Pickled Red Onions

The 45 Best Recipes for an Instant Vitamin D Boost (15)

An easy low-carb salad with eggs and pickled red onions is the perfect way to get vitamin D at lunchtime!

Get our recipe for Warm Brussels Sprouts Salad with Eggs and Pickled Red Onions.

Japanese Egg Pancakes with Spinach and Green Onions

The 45 Best Recipes for an Instant Vitamin D Boost (16)

For a fancier brunch option that's bursting with vitamin D, make these gorgeous Japanese egg pancakes bursting with green vegetables.

Get our recipe for Japanese Egg Pancakes with Spinach and Green Onions.

Broccoli-Cheese Eggs in a Mug

The 45 Best Recipes for an Instant Vitamin D Boost (17)

It's like a frittata—but in a mug, andsomuch faster to make!

Get our recipe for Broccoli-Cheese Eggs in a Mug.

Eggs Diablo

The 45 Best Recipes for an Instant Vitamin D Boost (18)

Spicy eggs with tortillas? Now that's the kind of vitamin D meal we're into.

Get our recipe for Eggs Diablo.

Italian Hash With Eggs

The 45 Best Recipes for an Instant Vitamin D Boost (19)

A hearty hash topped with a fried egg is an easy way to get your vitamin D in for the day. Especially when you throw in some of those mushrooms as well!

Get our recipe for Italian Hash With Eggs.

Chef's Salad-Style Eggs on a Stick

The 45 Best Recipes for an Instant Vitamin D Boost (20)

If hard boiled eggs are your vitamin D food of choice, then you are going to love this festive take on the typical Chef's salad.

Get our recipe for Chef's Salad-Style Eggs on a Stick.

Curried Egg Salad

The 45 Best Recipes for an Instant Vitamin D Boost (21)

Prep a container of this curried egg salad, and you'll easily be getting your vitamin D all week long!

Get our recipe for Curried Egg Salad.

Poached Egg, Zucchini Noodles, and Herb Salad With Bacon Vinaigrette

The 45 Best Recipes for an Instant Vitamin D Boost (22)

For a low-carb diner, try this zucchini noodle recipe made with a warm bacon vinaigrette. And served with a poached egg for vitamin D, of course!

Crisp Breakfast Salad

The 45 Best Recipes for an Instant Vitamin D Boost (23)

Put those vitamin-D-rich eggs on any meal and it can turn into breakfast, right?

Get our recipe for a Crisp Breakfast Salad.

Air Fryer Egg White Frittata

The 45 Best Recipes for an Instant Vitamin D Boost (24)

If you're an air fryer aficionado, then you are going to love learning how to make this frittata!

Get our recipe for an Air Fryer Egg White Frittata.

Shakshuka

The 45 Best Recipes for an Instant Vitamin D Boost (25)

Sauce and eggs and bread, oh my!

Get our recipe for Shakshuka.

Mushrooms

Instant Pot Parmesan-Mushroom Risotto with Peas

The 45 Best Recipes for an Instant Vitamin D Boost (26)

According to a study published inFood and Chemical Toxicology, wild mushrooms that have been exposed to the sun can provide up to 2,300 IU per a 3.5-ounce serving, which is 288% of your DV for the day! Let your mushrooms sit in the sunshine for a bit and you'll be able to reap the benefits soon enough.

Don't know what to cook with mushrooms? A risotto always seems to be the right call!

Get our recipe for Instant Pot Parmesan-Mushroom Risotto with Peas.

Grilled Cheese with Sautéed Mushrooms

The 45 Best Recipes for an Instant Vitamin D Boost (27)

Yes, a grilled cheese stuffed with mushrooms can be an easy way to get your vitamin D.

Get our recipe for Grilled Cheese with Sautéed Mushrooms.

Portobello Cheesesteak

The 45 Best Recipes for an Instant Vitamin D Boost (28)

Swap that burger with a portobello mushroom and you'll be getting your vitamin D in no time!

Get our recipe for Portobello Cheesesteak.

Crispy Ham Omelet with Cheese and Mushrooms

The 45 Best Recipes for an Instant Vitamin D Boost (29)

Mushrooms make for a great filler to your morning omelet!

Get our recipe for Crispy Ham Omelet with Cheese and Mushrooms.

Shrimp and Grits

The 45 Best Recipes for an Instant Vitamin D Boost (30)

For another take on dinner, this shrimp and grits combine all kinds of flavors while still giving you those vitamin D-rich shrooms!

Get our recipe for Shrimp and Grits.

Loaded Alfredo with Chicken and Vegetables

The 45 Best Recipes for an Instant Vitamin D Boost (31)

Pasta for dinner? Add mushrooms and get your vitamin D boost right away!

Get our recipe for Loaded Alfredo with Chicken and Vegetables.

Mushroom Melts

The 45 Best Recipes for an Instant Vitamin D Boost (32)

Another take on a melty sandwich using mushrooms! Add in extra veggies and melty cheese with a whole wheat bun.

Get our recipe for Mushroom Melts.

Creamy Mushroom Chicken

The 45 Best Recipes for an Instant Vitamin D Boost (33)

Chicken for protein, mushrooms for vitamin D. You can't go wrong with this recipe!

Get our recipe for Creamy Mushroom Chicken.

Sausage Frittata with Mushrooms

The 45 Best Recipes for an Instant Vitamin D Boost (34)

More eggs, more mushrooms, more vitamin D!

Get our recipe for Sausage Frittata with Mushrooms.

Chicken Ramen with Shiitake Mushrooms and Spinach

The 45 Best Recipes for an Instant Vitamin D Boost (35)

A low-carb version of your favorite brothy meal, this chicken ramen uses zoodles and includes vitamin D-rich mushrooms and eggs!

Get our recipe for Chicken Ramen with Shiitake Mushrooms and Spinach.

Portobello Mushroom "Pizzas" with Sausage, Bell Pepper, and Basil

The 45 Best Recipes for an Instant Vitamin D Boost (36)

Why eat pizza with a crust when you can get a vitamin D boost by using those mushrooms as the pizza "crust."

Get our recipe for Portobello Mushroom "Pizzas" with Sausage, Bell Pepper, and Basil.

Congee with Crispy Mushrooms and Chicken

The 45 Best Recipes for an Instant Vitamin D Boost (37)

Need new ways to cook mushrooms? This congee is a fun weekend dinner if you're looking for something a little different.

Get our recipe for Congee with Crispy Mushrooms and Chicken.

Gluten-Free Mushroom Carbonara

The 45 Best Recipes for an Instant Vitamin D Boost (38)

Why just eat pasta when you can get some vitamin D in there as well?

Get our recipe for Gluten-Free Mushroom Carbonara.

Shiitake, Spinach & Goat Cheese Scramble

The 45 Best Recipes for an Instant Vitamin D Boost (39)

Scramble up your eggs with mushrooms for extra vitamin D in the morning!

Get our recipe for a .

Fortified milk

Quick and Easy Peaches and Kale Smoothie Bowl

The 45 Best Recipes for an Instant Vitamin D Boost (40)

Did you know that, along with some milk, almond milk is also fortified with vitamin D? One cup of almond milk typically has around 25% of your RDA of vitamin D for the day! Blending up a smoothie bowl with almond milk is an easy way to get vitamin D into your meal.

Get our recipe for a Quick and Easy Peaches and Kale Smoothie Bowl.

Tahini Chocolate Shake

The 45 Best Recipes for an Instant Vitamin D Boost (41)

A healthier version of your favorite chocolate shake? Yes, please!

Get our recipe for a Tahini Chocolate Shake.

Easy Fruit Smoothie

The 45 Best Recipes for an Instant Vitamin D Boost (42)

Blend up almond milk into this smoothie and get a good amount of vitamin D in the morning!

Get our recipe for an Easy Fruit Smoothie.

Mexican Chocolate Smoothie Bowl

The 45 Best Recipes for an Instant Vitamin D Boost (43)

A healthy dessert full of vitamin D sounds good to us!

Get our recipe for Mexican Chocolate Smoothie Bowls.

Berry Cauliflower Smoothie

The 45 Best Recipes for an Instant Vitamin D Boost (44)

Boost your morning with vitamin D from the almond milk, and powder for protein!

Get our recipe for a Berry Cauliflower Smoothie.

Creamy Paleo Green Smoothie

The 45 Best Recipes for an Instant Vitamin D Boost (45)

Who wouldn't feel healthy drinking a green smoothie in the morning? Especially when you know it's full of vitamin D!

Get our recipe for a Creamy Paleo Green Smoothie.

0/5(0 Reviews)

The 45 Best Recipes for an Instant Vitamin D Boost (2024)

FAQs

How can I raise my vitamin D level quickly? ›

Here are three ways to increase your intake:

Eat foods high in vitamin D, like fish or fortified breakfast foods (milk, cereals and orange juice).
Get vitamin D from moderate sunlight exposure each day.
Take a vitamin D3 supplement or cod liver oil.

Jul 19, 2022

Get More Info ›

What drink is high in vitamin D? ›

Orange juice comes first in the list of drinks rich in Vitamin D along with an array of other nutrients. Instead of buying orange juice from the market, it is recommended to make it at home. Orange juice is also rich in Vitamin C which strengthens immunity.

View Details ›

What 3 foods contain the highest amount of vitamin D? ›

The best food sources of vitamin D are oily fish, including salmon, mackerel, and sardines. Other sources include egg yolks, red meat, and liver. Vitamin D is added to some foods too, including breakfast cereals, plant milks and fat spreads.

Discover More ›

How much vitamin D do you get in 30 minutes? ›

In fact, on a sunny summer day, a child wearing a bathing suit can generate 10,000 to 20,000 international units (IU) of vitamin D after 15 to 30 minutes.

Find Out More ›

How quickly can vitamin D deficiency be corrected? ›

“Adding an over-the-counter vitamin D supplement can make improvements in just three to four months. Vitamin D with a strength of 1000-2000 international units daily is the recommended dose for most adults,” Dr. Ropte says. Most multivitamins contain vitamin D, so extra supplementation isn't always necessary.

Read The Full Story ›

How long does it take for vitamin D levels to rise? ›

However, it generally takes about 6-8 weeks of supplementation for your vitamin D levels to go back into the normal range. Even after your Vitamin D levels get normal, your doctor may still have you take supplements for a while to make sure your levels don't fall below normal again.

Learn More ›

What are two foods high in vitamin D? ›

Fatty fish, egg yolks, and liver naturally contain vitamin D. It's also commonly added to foods such as cow's milk, certain plant-based beverages, and breakfast cereals. You can also get vitamin D through supplements or cod liver oil.

Get More Info ›

Does caffeine increase vitamin D? ›

Caffeine inhibits vitamin D receptors, which limit the amount that will be absorbed. Because vitamin D is important in the absorption and use of calcium in building bone, this could also decrease bone mineral density, resulting in an increased risk for osteoporosis.

How do you feel when your vitamin D is extremely low? ›

Most people with vitamin D deficiency are asymptomatic. However, if you're exhausted, your bones hurt, you have muscle weakness or mood changes, that's an indication that something may be abnormal with your body. Symptoms of vitamin D deficiency may include: Fatigue.

Explore More ›

What blocks vitamin D absorption? ›

Cystic fibrosis, Crohn's disease and celiac disease: These conditions can prevent your intestines from adequately absorbing enough vitamin D through supplements, especially if the condition is untreated. Obesity: A body mass index greater than 30 is associated with lower vitamin D levels.

Learn More Now ›

How to get 2,000 IU of vitamin D daily? ›

Spend time in sunlight. Vitamin D is often referred to as “the sunshine vitamin” because the sun is one of the best sources of this nutrient. ...
Consume fatty fish and seafood. ...
Eat more mushrooms. ...
Include egg yolks in your diet. ...
Eat fortified foods. ...
Take a supplement. ...
Try a UV lamp.

Mar 18, 2019

Discover More ›

What's the worst that can happen with low vitamin D? ›

When vitamin D levels are low and the body isn't able to properly absorb calcium and phosphorus, there is an increased risk of bone pain, bone fractures, muscle pain, and muscle weakness. In older adults, severe vitamin D deficiency (levels less than 10 ng/mL) may also contribute to an increased risk of falls.

Read On ›

What happens if I take 5000 IU of vitamin D3 every day? ›

The average intact parathyroid hormone levels were 24.2 pg/ml (D3) vs. 30.2 pg/ml (no D3). In summary, long-term supplementation with vitamin D3 in doses ranging from 5000 to 50,000 IUs/day appears to be safe.

Can you get vitamin D from the sun after 4pm? ›

Ten to fifteen minutes of direct sun exposure in the early morning (before 10:00 am) or late afternoon (after 4:00 pm) can produce adequate amounts of Vitamin D to receive the health benefits listed above.

Show Me More ›

What to avoid when taking D3? ›

Possible interactions include:

Aluminum. ...
Anticonvulsants. ...
Atorvastatin (Lipitor). ...
Calcipotriene (Dovonex, Sorilux). ...
Cholestyramine (Prevalite). ...
Cytochrome P-450 3A4 (CYP3A4) substrates. ...
Digoxin (Lanoxin). ...
Diltiazem (Cardizem, Tiazac, others).

More items...

See Details ›

What are signs of low vitamin D? ›

Common Symptoms of Vitamin D Deficiency and How to Treat Them

Illness.
Fatigue.
Back and bone pain.
Mental health.
Wound healing.
Bone loss.
Hair loss.
Muscle pain.

More items...

Jan 19, 2024

Show Me More ›

What depletes vitamin D? ›

You can become deficient in vitamin D for different reasons: You don't get enough vitamin D in your diet. You don't absorb enough vitamin D from food (a malabsorption problem) You don't get enough exposure to sunlight.

Tell Me More ›