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Our Blog: January 28, 2019

Combat the Winter Blues with Vitamin D-Rich Foods!

Does the lack of sunshine during the winter have you dragging your feet and not feeling your best?  If so, you may have a Vitamin D deficiency.  Not only does the sun put a little spring in our step, but it also is converted naturally to Vitamin D in our bodies.  With the lack of sunshine in the northern part of the country, you will want to get these Vitamin D-rich foods into your diet.  Not only will you feel better, but your mood will improve, too!

Fatty fish are the best source of Vitamin D.  Try incorporating one of these into your dinner weekly.  A 3.5 oz. fillet provides the following percent based on the USDA recommendation of 600 IU/day:

  • Wild Salmon – 165% of your daily need
  • Ahi Tuna – 65%
  • Farm Salmon – 40% of your daily need
  • Halibut – 25% of
  • Cod – 17%


Here is a healthy Grow Fit-approved recipe that uses salmon!

Maple Crusted Salmon
Serves: 4


  • Chili Powder 1 Tbsp
  • Paprika 1 Tbsp
  • Cinnamon 1/8 tsp
  • Salt 1 tsp
  • Brown Sugar 2 tsp
  • Maple Syrup 3 Tbsp
  • Skinless salmon fillets 1 ½ lb (cut into 4 portions)


  1. Preheat your oven to broil.
  2. Line a baking sheet with foil and spray with nonstick cooking oil.
  3. In a small bowl mix together the spices & brown sugar.
  4. Generously sprinkle the chili powder mix over the fillets evenly.
  5. Place the salmon on the baking sheet and broil for 6-9 minutes.
  6. Remove the salmon from the oven and brush with maple syrup. Return to oven and broil for an additional 1-2 minutes. The maple syrup will form a crust.


If seafood isn’t your thing, you can also get Vitamin D through these choices.  (Although they won’t pack as big of punch.)   

  • Eggs – Don’t skip the yolks. This is where you will find the Vitamin D.
  • Mushrooms – Most sold in the stores have been treated with ultraviolet light and this is where the Vitamin D comes from. If you grow your own or buy directly from a farm, they will not be a good source.
  • Fortified Milk – Vitamin D paired with calcium is great for your bones.
  • Yogurt – Go Greek! Vitamin D is found naturally in Greek yogurt. If you buy other types of yogurt, you will need to see if it has been fortified.
  • Fortified Cereal – Read the nutrition label to see if it is a good source!