Page 7 - BrockCoNewsletterMayJune-2022

MICROS & MACROS: VITAMIN D

Vitamin D is a vital nutrient needed for been added to a food source to enhance the
the body to complete many functions. It is nutrient profile of that particular food.
responsible for maintaining healthy bones The recommended intake of vitamin D is
and healthy teeth, and it plays a role in 400-800 IU per day. By regularly eating
supporting brain function as well as the foods high in vitamin D combined with
immune system. The body produces vitamin some sun exposure, most people should
D as a result of sun exposure. However, it meet the recommended intake without using
is still important to consume foods high in a supplement. However, if you are unsure
vitamin D, especially in the winter months of your vitamin D levels, you may want to
when there is less sunlight. Some foods speak with your doctor.
contain vitamin D naturally, while other
foods are fortified with vitamin D. A fortified Source:
food means that a vitamin or mineral has https://www.medicalnewstoday.com/
articles/161618

DIETARY SOURCES OF VITAMIN D:

Fatty fish like salmon or tuna Fortified milk
Egg yolks Mushrooms
Cheese Fortified cereals or juices

From the Kitchen:

CANTALOUPE AND ARUGULA SALAD
WITH POPPY SEED DRESSING
Yield: 4 servings
POPPY SEED DRESSING PREPARATION:
INGREDIENTS: In a bowl, whisk together the dressing
• ⅔ cup plain non-fat Greek yogurt ingredients until thoroughly combined. Add
• 2 Tbsp. honey more honey to taste if the dressing is too
• 2 Tbsp. apple cider vinegar tangy for you. Set aside.
• 1 tsp. Dijon mustard Combine the salad ingredients in a bowl or a
• 1 tsp. poppy seeds platter and toss or drizzle with the dressing.
• ⅛ tsp. black pepper Serve and enjoy!
• ⅛ tsp. salt Adapted From:

CANTALOUPE AND ARUGULA www.thetoastykitchen.com
SALAD INGREDIENTS:
• 1 medium cantaloupe, washed, peeled, and Nutrition Information Per Serving:
cut into bite-sized pieces Calories 147, Total Fat .7g, Saturated Fat 0g,
Cholesterol 1g, Sodium 143 mg, Carbohydrates 30g,
• 1 (5 oz.) bag of arugula, washed and dried Fiber 2g, Sugar 28g, Protein 6g
• ¼ cup red onion, finely chopped
• Poppy Seed Dressing (see recipe)