Staying on Top: Get Your Vitamin D Without Dairy

When being told you must completely exclude something from your diet, you must realize that those certain foods contain necessary vitamins for your body.

One vitamin deficiency I have been faced with is vitamin D. Since I can no longer have dairy products, I have to seek other ways to maintain my vitamin D intake. As I’ve mentioned before, as far back as I can remember I only drank milk, nothing else. Now that I can not have dairy, I am faced with a void.

Did you know that about 75  percent of the world’s population is genetically unable to properly digest milk and other dairy products? Humans are the only living organism that consume milk as an adult. Also, you may receive vitamin D from the sun, but I am very fair skinned.

With all of that being said, here are some great foods to incorporate into your new diet!

1. Collard greens (1 cup, cooked)
2. Black-eyed peas (1 cup, cooked)
3. Molasses (1 Tbsp)
4. Chinese cabbage (Bok Choy) (1cup, raw)
5. Kale (1 cup cooked)
6. Almonds (1 oz)

Simple Kale Recipe

Side dish — serves 1

Ingredients:

• 2 cups kale
• 1 tablespoon coconut oil
• 1/2 tablespoon grated fresh ginger

Procedure:

1. In small sauce pan, on medium/high heat, add coconut oil and melt
2. Add kale and saute for 5-7 minutes
3. Add grated ginger and saute for 3-5 minutes
4. Serve and enjoy!

*Recommended serve with grilled chicken and long grain rice.