Here in Minnesota, it can be particularly difficult for our children to get their daily dose of vitamin D as sunshine can be limited during the long, snowy winter days. It may seem nearly impossible for our kids to get the minimum 15 minutes of sunlight exposure, leading to a drop in vitamin D levels and a negative change in mood or behavior.
So why is vitamin D so important and how does it affect our body? Vitamin D plays an essential role in absorbing calcium, which together builds and maintains strong bones. Vitamin D also plays a role in muscle function and immunity to keep us healthy and strong. Sunlight exposure enables our bodies to naturally make the vitamin D that our bodies need; however, it can also be obtained via food sources and/or supplements. Food sources of vitamin D can be limited, however, some great sources are salmon, tuna, fortified orange juice, fortified milk, egg yolk, swiss cheese, and fortified cereals. It is important to check product labels to see if and how much vitamin D occurs naturally or if it has been added to foods.
The recommended daily intake of vitamin D is as follows:
0-12 months: 400 IU
1-70 years old: 600 IU
Over 70 years old: 800 IU
Check out this kid-friendly recipe that is high in vitamin D!
Glazed Salmon - 3 oz. provides 450 IU vitamin D
Ingredients:
2 pounds salmon
2 tablespoons olive oil
1/4 cup brown sugar
1/4 cup soy sauce
3 garlic cloves, minced
juice of one lemon
1 teaspoon salt
1/2 teaspoon pepper
garnish with sliced lemons and chopped parsley, if desired
Directions:
- Preheat oven to 350 degrees. Line a baking sheet with aluminum foil, laying the salmon on top. Fold up the sides of the aluminum foil around the salmon. Sprinkle with salt and pepper.
- In a small bowl, whisk together olive oil, brown sugar, soy sauce, garlic, lemon juice, salt, and pepper. Pour glaze over the salmon. Top the salmon with aluminum foil and seal.
- Bake for 20-25 minutes or until salmon is cooked throughout. Take the foil off of the top and baste the salmon with the sauce in the foil. Broil for 3-5 minutes or until brown and caramelized. Garnish with lemon slices and chopped parsley, if desired.
