What You Can Add to a Salad to Enrich It with Vitamin D

Vitamin D is an essential nutrient that plays a crucial role in overall health. While it is often called the "sunshine vitamin" because our bodies can synthesize it from sunlight, dietary sources also contribute significantly to maintaining optimal levels.

Though vitamin D is most commonly found in animal-based foods, there are plant-based ingredients—including certain mushrooms and herbs—that contain this vital nutrient. By incorporating these ingredients into your salads, you can create a delicious and nutrient-dense meal that supports overall well-being.

Vitamin D Benefits

Supports the Immune System

Vitamin D is involved in the body's natural defense mechanisms. It activates macrophages (a type of white cells) and supports the activity of other white cells.

This phenomenon was also described in a 2011 review. Read more to explore herbs for immune support.

Promotes Positive Mood

We all might occasionally feel sluggish during the colder months when sunlight is limited. And there is a good reason: vitamin D plays a role in brain health and emotional well-being.

According to the 2021 review, vitamin D helps maintain a healthy hormonal balance of serotonin and melatonin, the so-called hormones of happiness and sleep, respectively.

Studies suggest vitamin D may help support a balanced mood and cognitive function. 

Supports Bone Health

Vitamin D helps maintain calcium absorption. This phenomenon is described in a 2010 study.

Foods Rich in Vitamin D

Vitamin D exists in two forms:

• Vitamin D2 (ergocalciferol) – Found in plant-based sources such as mushrooms and fortified foods.

• Vitamin D3 (cholecalciferol) – Found in animal-based foods like fish, eggs, and dairy. D3 is considered the more bioavailable form, meaning the body absorbs and utilizes it more effectively.

Include in your diet foods rich in vitamin D:

• Fatty fish: salmon, mackerel, herring, cod, sardines. Roasted or canned, boiled or pickled, fatty fish is an excellent source of vitamin D. Consume it in salads, sandwiches or as the main course.

• Eggs. Egg yolk is a great source of vitamin D. However, it doesn’t mean we need to throw away the rest of the egg: the white contains a lot of proteins. So make scrambled and boiled eggs, or omelets, or eat them in salads.

• Mushrooms. Most foods rich in vitamin C are of animal origin, while mushrooms are an exception. Remember, that mushrooms synthesize vitamin D when exposed to sunlight. However, most mushrooms we buy in stores are cultivated in the dark, which means they don’t contain a lot of the vitamin.

• Dairy products. Milk, cheese (including cottage cheese), and yogurt are classical sources of vitamin D. Use yogurt as a salad dressing or add some grated cheese to your salad to enrich it with vitamin D.

Salads Enriched with Vitamin D

Creating a salad rich in vitamin D can be both nutritious and flavorful. Here are some ideas to inspire you.

• Fish and egg salad: mix boiled eggs, any fish (canned tuna, smoked salmon), and green vegetables (cucumbers, spinach, etc.). Serve in a bowl or on half of a croissant.

• Mushroom and egg salad: mix canned or roasted mushrooms with boiled eggs, add green leafy vegetables and your favorite dressing.

• Shrimp salad: mix boiled or grilled shrimp with boiled eggs and green vegetables. Add some garlic and/or cheese for extra flavor.

• Salmon salad with avocado and green leafy vegetables. Mix the ingredients, add chopped nuts or sunflower kernels, and sprinkle with balsamic vinaigrette, or your favorite dressing.

• Berry and yogurt salad. Mix your favorite berries and roasted nuts with yogurt, and add some sugar or honey to your taste. 

Maximizing Vitamin D Absorption

To get the most out of vitamin D-rich foods, consider pairing them with ingredients that support absorption:

• Healthy fats – Since vitamin D is fat-soluble, consuming it with healthy fats enhances absorption. Add olive oil, avocado, or nuts to your salad.

• Magnesium-rich foods – Magnesium plays a role in vitamin D metabolism. Leafy greens, seeds, and legumes provide a natural source of magnesium.

• Vitamin C sources – Foods rich in vitamin C, such as bell peppers, citrus fruits, and tomatoes, support overall nutrient absorption.

Herbs Rich in Vitamin D

Certain herbs contain small amounts of vitamin D and provide additional nutrients and antioxidants. You can add them to your salads, steep with herbal teas, or consume in capsules or tinctures.

Lion’s Mane (Hericium erinaceus)

Lion’s Mane is a mushroom with natural vitamin D content. It has a mild seafood-like taste and can be lightly sautéed before adding to salads. You can easily consume it in Lion’s Mane Tincture. Read the article to explore Cordyceps vs. Lion’s Mane.

Dandelion Leaf (Taraxacum officinale)

Dandelion leaves are a nutritious addition to salads, providing not only vitamin D but also other essential minerals like calcium and iron. You can also incorporate it into your daily routines by taking Dandelion Leaf Capsules or Dandelion Leaf Tincture.

Alfalfa (Medicago sativa)

Alfalfa leaves contain various vitamins and minerals, including vitamin D. They add a mild, slightly nutty flavor to salads. Instead of making a salad, you can consume Alfalfa Tincture. Alfalfa is also one of the herbs for natural detoxification.

Corn Silk (Zea mays)

Corn silk is usually used in teas. You can also consume it in Corn Silk Capsules or Corn Silk Tincture.

Conclusion

Now you know how to incorporate the best vitamin D supplements into your daily routines. Adding vitamin D-rich ingredients into your salads is another way to support your overall well-being. Whether through sun-exposed mushrooms, egg yolks, or fatty fish, there are many natural ways to enrich your diet with this essential nutrient. Pair vitamin D sources with healthy fats and complementary nutrients for better absorption.

By making simple additions to your meals, you can enjoy a flavorful, nutrient-packed salad that supports immune function, mood, and strong bones. Try experimenting with different combinations to create a variety of nourishing dishes that fit your lifestyle!