How to Get Vitamin D3: A Recipe for Salmon with Tips

Vitamin D3 is an essential nutrient that plays a role in many important bodily functions, including bone health, immune function, and muscle function. While the body can produce vitamin D3 from sunlight exposure, many people do not get enough from this source. As a result, it is important to include vitamin D3-rich foods in the diet.

Salmon is one of the best sources of vitamin D3. A 3-ounce serving of cooked salmon provides about 450 IU of vitamin D3, which is about 80% of the recommended daily intake for adults. Salmon is also a good source of protein, omega-3 fatty acids, and vitamin B12.

Here is a recipe for vitamin D3 salmon:

Ingredients:

• 1 pound salmon fillet, skin on
• 1 tablespoon olive oil
• 1 teaspoon salt
• 1/2 teaspoon black pepper
• 1/4 teaspoon garlic powder
• 1/4 teaspoon onion powder

Instructions:

1. Preheat oven to 400 degrees Fahrenheit (200 degrees Celsius).
2. In a small bowl, combine olive oil, salt, pepper, garlic powder, and onion powder.
3. Rub the spice mixture all over the salmon fillet.
4. Place the salmon fillet on a baking sheet lined with parchment paper.
5. Bake for 15-20 minutes, or until the salmon is cooked through.

Tips:

• For a more flavorful dish, you can add lemon juice, lime juice, or herbs to the spice mixture.
• If you don't have parchment paper, you can grease the baking sheet with cooking spray.
• To check if the salmon is cooked through, insert a fork into the thickest part of the fillet. The flesh should flake easily.

Variations:

• You can also cook the salmon in a skillet on the stovetop. Heat the olive oil in a large skillet over medium heat. Sear the salmon fillet for 3-4 minutes per side, or until cooked through.
• For a vegetarian or vegan option, you can use tofu or tempeh in place of the salmon.

Conclusion:

Salmon is a delicious and healthy way to get your daily dose of vitamin D3. This recipe is easy to follow and can be customized to your liking.

Source: https://www.urologicaldiagnosis.online/2023/09/the-3-best-vitamins-d3-recipe.html

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