Foods With Vitamin D

Cafe Melisa posted in Pregnancy Buzz about new research suggesting that Vitamin D deficiency (at the time of delivery) may increase a women's risk for a C-section. Sun exposure (specifically, 15 minutes, two to three times a week) is the easiest way to make sure you are getting enough Vitamin D. But that's difficult for most of us to do in the winter...

Another option is to make sure your diet includes foods rich in Vitamin D. Which foods is it found in?


The following foods contain high levels of Vitamin D:

  • Salmon
  • Sardines
  • Shrimp
  • Cod (see below for a tasty recipe!)
  • Cod liver oil
  • Egg yolks
  • Mackerel
  • Herring
  • Tuna fish packed in oil
  • Fortified milk (including rice and soy milk)
  • Fortified cereal or cereal bars

The following recipe for Lemony Baked Cod Fish Sticks is a tasty way to add more Vitamin D to your diet.

Baked Fish Sticks from Southern Living

Vegetable cooking spray

1 tablespoon canola oil

2 pounds cod fillets

1/2 teaspoon salt

2 large eggs

2 egg whites

1/2 cup 2 percent reduced-fat milk

8 bread slices, toasted in oven

1/2 cup grated Parmesan cheese

2 teaspoons grated lemon rind

1/2 teaspoon pepper

Place bread slices in food processor and pulse to form fine crumbs. Add Parmesan, lemon rind, and pepper, and pulse until combined.

Rinse fish. Pat dry. Sprinkle with salt. Cut into strips.

Beat eggs and milk in shallow dish until well-blended. Dip fish in egg mixture and then in bread crumbs to coat. Place fish on greased baking sheet. Bake at 400 for 15-20 minutes until fillets are cooked thoroughly and are golden brown. Makes 8 servings.

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