Issue link: https://blog.providence.org/i/1526708
Health Matters: Providence St. Joseph Hospital | 3 Getting Enough Vitamin D in the Fading Autumn Light Your doctor may have told you that nutrition is one of the most important factors in overall health. We asked registered dietitian Stephanie Detoya at Providence St. Joseph to explain the importance of a nutrient that many of us don't get enough of: vitamin D. Here's what she shared with us: As the fall season arrives, maintaining adequate vitamin D levels becomes increasingly important. With shorter days and reduced sunlight exposure, the body 's ability to synthesize this nutrient diminishes, potentially leading to deficiencies. Vitamin D is vital in supporting bone and immune health. It acts as an anti- inflammatory agent and is linked to the prevention of chronic diseases. In addition, it helps regulate our moods and prevent seasonal affective disorder. What makes this vitamin unique is that it is produced primarily in the skin. It is often called the "sunshine vitamin" because the skin converts the sun's ultraviolet rays into a form of the vitamin that the body can use. When sunlight exposure is limited, vitamin D can be obtained from dietary sources or supplements. Consult your primary care provider to assess your vitamin D levels and needs. Vitamin D is naturally found in whole milk, butter, egg yolks, fatty fish and mushrooms. It can also be found in fortified dairy products and breakfast cereals. Whether you're craving a nutritious breakfast or a satisfying snack, check out this recipe for Mushroom Egg Bites, which provide a healthy boost of vitamin D. Make them ahead of time and enjoy them throughout the week! Instructions 1. Preheat oven to 325° F and generously coat a standard 12-cup muffin pan with avocado or olive oil cooking spray. In a blender, mix the eggs, milk and cheese. Blend for 50–60 seconds; set aside. 2. Heat the oil in a large skillet and sauté mushrooms until they start to brown. Stir in the onion and bell pepper. Add salt and pepper to taste. Continue to sauté for 2–3 minutes, then remove skillet from heat. Let cool for 3 minutes. 3. In a large bowl, stir the sauteed veggies into the egg mixture. Then pour the mixture into muffin tins equally, about ¾ full. Bake 20–25 minutes or until eggs are puffed and firm to the touch. Allow to cool slightly before carefully removing from the muffin pan. Health Matters: Providence St. Joseph Hospital | 3 VITAMIN D-RICH MUSHROOM EGG BITES Ingredients Serves 12 • 8 large eggs • ½ cup milk (fortified with vitamin D) • ¼ cup grated mozzarella cheese • ¼ cup grated Gruyère or Swiss cheese • 1–2 tablespoons avocado oil or extra virgin olive oil • 2 cups white mushrooms, diced • 1 medium yellow onion, diced • ½ red bell pepper, diced • ½ green bell pepper, diced • Salt and ground pepper, to taste