Vitamin D-rich meals for nurses’ who work Night Shifts (recipes included)

Nursing can be strenuous even in the most normal conditions. Therefore, when you change the switch to move from life day to night shift, things can be complicated and your body will start missing Vitamin D.

Suddenly, all those things that you took for granted and enjoyed are no longer available to you: the supermarket is not open when you’re on your way home, restaurants serve pancakes when you want a hamburger and you can’t call your sister to talk after the shift because she won’t be awake until three hours later.

There is also that other thing that you never thought your career choice was going to take away from you: the light of day.

But the fact is that there are times when a nurse simply doesn’t get enough sun, especially when the night shift is your way of earning your bread.

The positive side? Less sun exposure is definitely a “yes, please” for your skin. The negative side? You will have to look elsewhere for your daily dose of vitamin D, taking into account that vitamin D is essential to maintain the health of your bones. In addition, some studies suggest that vitamin D can increase immunity and fight depression, two important things for nurses.

That said, foods rich in vitamin D can be hard to find and with the recommended daily dose of 600 IUs, you have a long way to go. Since we want you to be as healthy and happy as possible, we have compiled a list of foods rich in vitamin D that you can incorporate into your diet right now. We also include D-Licious recipes that will make you anxious to get in the car (even if you are an inhabitant of the day).

1. Fatty fish.

Some of the most common options include salmon, trout, mackerel, tuna, and eel, much appreciated by sushi lovers.

• Salmon.

Salmon is one of the preferred sources of omega-3 fatty acids, beneficial for the heart. However, few of his fans know that a salmon fillet of about 85 grams contains 450 IU of vitamin D, of the 600 IU that are recommended daily. And it is also easy to cook. Use this recipe to prepare a simple and delicious dish that you can take to work and reheat later:

Barbecue salmon with vegetables and sweet potato

You need:

Depending on the thickness of the salmon, roast it for about 8 minutes wrapped in foil and give a few strokes of barbecue sauce. While the fish is roasting, sauté the garlic and kale with oil for about 6 minutes (or until the cabbage is soft).

After washing the sweet potato, puncture it in several places before putting it in the microwave for 10 minutes and turn it over once. Put the syrup and cinnamon on the sweet potato and serve with the salmon on a bed of kale.

• Tuna

85 grams of canned tuna contains 200 IU or 50 percent of the recommended daily amount of vitamin D. Like salmon, tuna is an excellent source of protein and omega-3 to include in a nurse’s diet who is on the go. Preparing the salad below for lunch or dinner at work is a good way to do it.

Nicoise salad

You need:

• 1 Tablespoon extra olive oil 
• 2 Tablespoons balsamic vinegar 
• 1 Garlic clove, chopped 
• 4 Cups of lettuce cut into pieces 
• 1 Cup of green beans, boiled until soft 
• 2 Red potatoes, cooked and cut into squares 
• 1 Tomato, cut into small slices 
• 1 Hard-cut egg four pieces
• Half Can of tuna (about 200 grams) in water, drained

In a small bowl, combine olive oil, balsamic vinegar and chopped garlic. Pour the dressing half over the lettuce and then add all the other ingredients. Add the rest of the dressing.

2. Enriched breakfast cereals.

Cereals have a special place in our hearts. They are the perfect breakfast for any nurse, they are soft for the stomach, easy to prepare and easy to store. Look for enriched cereals and you can add “an easy source of vitamins and minerals” to the same list.

3. Enriched milk.

No, seriously, drink your milk. One cup of enriched milk contains 98 IU, approximately 25 percent of the recommended daily amount of Vitamin D. Soy milk and almond milk are also two good options as they are often subjected to an enrichment process to match their content Nutritional of cow’s milk.

4. Eggs

We already know that only egg white tortillas are the latest right now, but before you get rid of the yolk you should know that an egg yolk contains 20 IU, or about 6 percent of the recommended amount of vitamin D. In addition, eggs are rich in protein so you can enjoy the feeling of being full for longer.

Ready to introduce the abandoned yolk into your diet? Start again (and start the day) with an excellent burrito that you can do at a time for breakfast. Oh, look we have the recipe, with just five ingredients:

Black bean burrito for breakfast

You need:

• 2 Eggs 
• 1/4 Cup of canned black beans, drained and dried 
• 2 Tablespoons grated low-fat cheddar cheese 
• 1 Small whole wheat tortilla 
• 2 Tablespoons sauce

This is very simple. Simply stir the eggs with the black beans and cheese. Place the scrambled eggs on top of the tortilla, put the sauce on top and wrap the tortilla.

5. Orange juice.

In addition to being a refreshing way to start the day, 1 glass of enriched orange juice contains 100 IU, or 25 percent of the recommended daily dose of vitamin D, in addition to a generous dose of healthy vitamin C.

6. Yogurt enriched.

A wonderful product to add to any nurse’s food bag. Enriched yogurt contains 80 IU, or 20 percent of the recommended daily dose of vitamin D.

7. Swiss cheese.

Well, a serving of Swiss cheese only contains about 6 IU, or 2 percent of the recommended amount of vitamin D, but all the small changes add up, right? It is also difficult to resist any suggestion that comes in the form of fresh unprocessed cheese and to reinforce our point of view, we have found a recipe that you can make in a moment.

Apple, ham and Swiss cheese quesadilla

You need:

• 1 Teaspoon of honey
• ½ Tablespoon of Dijon mustard
• 1 Integral burrito tortilla. 
• ½ Cup of grated Swiss cheese
• 57 Grams of sliced ​​ham
• 1 Handful of spinach
• ½ Green apple, sliced ​​very thin.
  

Heat a pan over moderate heat. Spread honey and Dijon mustard on one half of the tortilla, followed by cheese, ham, spinach and apple slices. Fold the tortilla and heat it on both sides for two to three minutes or until the cheese is melted and the tortilla is lightly toasted.

Do you have a favorite recipe that is rich in vitamin D? Share it with us in the comments section below!