Boost Your Vitamin D! Milk, Salmon & Eggs The Ultimate Guide

☀️ Vitamin D is CRUCIAL for bones, immunity & mood—but 85% of seniors are deficient! Skip risky sun exposure and expensive supplements. Here’s how to get enough from delicious foods—plus a free meal plan!

🌟 Top 3 Vitamin D Powerhouses
1️⃣ Wild Salmon (1,000+ IU per 3oz)

Pro Tip: Choose sockeye salmon (has 2x more D than farmed!)

Easy Recipe: 10-minute baked salmon with lemon

2️⃣ Egg Yolks (40 IU per yolk)

Key Fact: Pasture-raised eggs have 4x more D!

Senior Hack: Make a 2-egg veggie omelet for breakfast

3️⃣ Fortified Milk (120 IU per cup)

Must-Know: Must be vitamin D3-fortified (check labels!)

Danger: Almond/oat milk often lacks D unless fortified

🕶️ 3 Surprising Vitamin D Boosters
✔ Mushrooms (Exposed to UV light = 400 IU per ½ cup!)
✔ Canned Sardines (300 IU per can – eat the bones!)
✔ Fortified Cereal (Up to 100 IU per serving)

🍽️ 3-Day Vitamin D Meal Plan (1,000 IU/Day!)
Day 1:

Breakfast: 2-egg omelet + fortified OJ

Lunch: Sardine salad sandwich

Dinner: Grilled salmon + sautéed UV mushrooms

Day 2:

Breakfast: Fortified cereal + milk

Lunch: Tuna melt on whole grain

Dinner: Chicken liver (1oz) + sweet potatoes

Day 3:

Breakfast: Yogurt parfait with fortified granola

Lunch: Mackerel salad

Dinner: Ribeye steak (grass-fed has more D!)

💡 Critical Tips for Seniors
✔ Pair with healthy fats (D is fat-soluble – eat with olive oil/avocado)
✔ Add magnesium (nuts, spinach – helps activate D)
✔ Get tested! Aim for 40-60 ng/mL blood level

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💬 Comment “SUNSHINE” to get:
✔ Full 7-day meal plan
✔ Best time for safe sun exposure
✔ Drug interactions checklist

Disclaimer: The materials and information contained on Med Bay Wellness channel are provided for general informational purposes only and therefore are no substitute for informed medical advice or treatment. Please consult a medical doctor to seek treatment for any illnesses or medical concerns you may have.

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