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I\u2019ve talked at length about the importance of vitamin D<\/a> in health \u2013 particularly its role in maintaining immunity and protecting fertility. Moreover, insufficient and deficient levels of vitamin D are linked to chronic disease: autoimmune disorders, infertility, cancer, depression, chronic pain, atherosclerosis, osteoporosis, cognitive dysfunction, you name it. This nutrient \u2013 truly a pre-hormone \u2013 is critical to overall health and well-being. It is vital<\/em> to health.<\/p>\n Sadly, approximately 70% of children suffer from suboptimal levels of vitamin D and so do most adults. While most of us in good health can manufacture vitamin D from adequate sun exposure, we\u2019re still not getting adequate sun exposure. We spend our days indoors, and when we do venture outside we slather ourselves in UV-blocking sun creams which may very well block ultra violet light, but also block our bodies\u2019 ability to produce vitamin D.<\/p>\n Now that the days have grown dark and the sun hangs low in the sky, we\u2019re receiving fewer and fewer of its valuable rays. After all, the shortest day of the year is but a few weeks away. So as the days become colder and shorter, it\u2019s wise to investigate alternative sources of vitamin D. Fortunately, nourishing foods offer a good source of vitamin D \u2013 and that\u2019s without<\/em> fortification.<\/p>\n Believe it or not, lard is a health food. Yes, really<\/em>. You see hogs are monogastric animals – that is they have one stomach, and like all monogastric animals, they store vitamin D in their fat. Of course, hogs, much like humans must have access to adequate sunlight in order to produce adequate levels of vitamin D in their fat.\u00a0 The manner in which an animal is raised greatly affects the nutritional quality of its meat, fat and milk. Recent nutritional analysis indicates that the lard from a pasture-raised hog contains\u00a0 significantly<\/strong> more vitamin D than that of one that has been conventionally raised.<\/p>\n Pastured lard can be used in a variety of ways: homemade mayonnaise and potato chips, in biscuits and pie crusts or for frying and braising.<\/p>\n A Note on Seafood<\/strong><\/p>\n Fish and shellfish have played an enormous role in traditional diets cross-globally; however threats of overfishing, polluted waters and damaged the sustainability of these foods. Visit Seafood Watch<\/a> for more information about making sustainable choices in your seafood consumption. Cod liver oil, especially fermented cod liver oil (see sources<\/a>) is also a potent source of naturally occurring vitamin D as well as pre-formed vitamin A.\u00a0 Just 1 teaspoon of high vitamin fermented cod liver oil contains approximately 1950 IU of vitamin D – though the vitamin content may vary slightly from batch to batch since a good cod liver oil will not be augmented by potentially toxic synthetic additives.<\/p>\n Oily fish provide an excellent food-based source of vitamin D.\u00a0 A 3-oz portion of sardines provide approximately 228 IU vitamin D. Herring, like other oily fish, is an excellent source of vitamin D with one 3-oz portion providing approximately 576 IU vitamin D.\u00a0 100 grams of wild-caught, canned salmon with bones provides 763\u00a0 IU vitamin D.\u00a0 3 ounces of mackerel sashimi will provide approximately 300 IU of vitamin D.<\/p>\n While pickled herring may take some getting used too, other oily fish can be served in a variety of ways.\u00a0 Consider sardines on crackers or in a salad, and canned salmon can be easily served in a chowder or in my favorite version as salmon cakes<\/a> with homemade wasabi mayonnaise<\/a>.<\/p>\nPastured Lard<\/h3>\n
Cod Liver Oil<\/h3>\n
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\n<\/strong><\/p>\n<\/blockquote>\nCold-water, Oily Fish<\/h3>\n
Oysters on the Half Shell<\/h3>\n