According to a recent study, a mere 23% of Americans get enough vitamin D in their daily diet to support optimal health. Vitamin D plays an essential role in skeletal, cardiovascular, and immunological health.

Although this widespread deficiency is likely due to several factors (including limited sun exposure and geographic location), perhaps one of the main reasons that vitamin D levels are low is due to the limited number of food sources for this nutrient. Natural sources of vitamin D include:

• Salmon
• Sardines
• Shrimp
• Cod and cod liver oil
• Mushrooms (UV irradiated)
• Egg yolks

Many foods are now fortified with vitamin D as well:

• Milk
• Yogurt
• Orange juice
• Cereals

As you can see, most sources of vitamin D are animal-based, with the exception of mushrooms. Plant forms of vitamin D (ergocalciferol) do exist, but they are thought to be less bioavailable than the animal form (cholecalciferol). Accordingly, vegans and vegetarians should special care to consume fortified foods or to begin a supplement regimen.

Do you think you get enough vitamin D? Do you take a supplement that includes vitamin D?

Now that I eat fish and eggs, my vitamin D status has likely improved many times over. In my vegan/vegetarian days, I am certain that I was deficient—I didn’t consume many fortified foods, I didn’t take a supplement, and I got very limited sun exposure. Eek!

I started off the day with a little vitamin D fortification, due to the almond milk I used to prepare my oat bran. The real star ingredient was this funky peanut butter:

Remember when I mentioned that I bought my dad a peanut butter of the month membership? Well apparently this Monkey Boy PB by Saratoga Peanut Butter Co. is the latest arrival, and it’s pretty unique—it combines raisins & banana flavor with the deliciousness of peanut butter. I loved the chunky texture and tasty little raisin nuggets. However, the banana flavor was very subtle. A glance at the ingredients list indicated that there were no actual bananas in the mix—maybe I should add some mashed banana to the jar for some more flavah and sweetness?

For lunch, I made a wrap filled with Lemon Ginger Hummus, plus an Ellie recipe on the side: Chopped Salad with Lemon and Dill.

Although I love anything with dill, the fresh herb action wasn’t even enough to make this salad interesting. Meh.

Tonight I made a simple stir-fry with tofu, broc, and mushrooms. I improvised a sauce using reduced-sodium teriyaki sauce, cashew butter, ginger, rice vinegar, and agave nectar. Delish! Just wish I had had some chop sticks around to eat it:)

I am off to indulge myself in a little Bachelor Pad action. Happy Monday!

Filed under: Meals