A long-term vitamin D deficiency can harm health. Because the “sun vitamin” is essential for the bones and immune defense.
So that the body can form vitamin D itself, it needs sunlight. But this is rare, especially in the winter months in Germany. The short days and the cloudy weather usually do not deliver the required amount of sun rays.
Reading tip
Vitamin D deficiency? That helps now
In order not to get the lack of the important vitamin at all, you can do something for your vitamin D household in the summer months.
The Robert Koch Institute Recommends face, hands and arms uncovered two to three times a week between March and October and without exposing the sun without sun protection. Half the time is enough here from which a sunburn would arise.
Reading tip
This vitamin D supply should actually be enough to get over the dark season. However, many people still have not sufficient Vitamin D In your body.
The good thing: about ten to 20 percent of the vitamin D requirement can be covered by our diet. Some foods contain a lot of vitamin D.
1. Salmon
Salmon is rich in vitamin D. Wildlachs particularly convinces with its high vitamin D content. A normal portion of salmon of 85 grams contains approximately 375 international units (IE) to vitamin D. The same portion of wild salmon contains more than twice the amount of international units vitamin D.
2. Mushrooms
Mushrooms also contain a lot of vitamin D. However, it depends on the type of mushrooms. Fresh wild mushrooms contain more vitamin D than bought mushrooms. That resulted in one Published study published in 2018 To the vitamin D content of mushrooms.
Reading tip
3. Eggs
If you have a vitamin D deficiency, you should also use eggs more often. Above all, the egg yolk is particularly rich in vitamin D. A large egg contains approximately 44 international units of vitamin D. Anyone who now worries about their cholesterol level does not have to worry. Sources show that the egg yolk does not affect the cholesterol balance.
4. oatmeal
Do you like to eat porridge? Then you also do something good for your vitamin D household. Oatmeal is a real power package in the area of vitamins, minerals and track elements. They also contain a lot of vitamin D and contribute to filling your vitamin D household.
Reading tip
Do vitamin D preparations really help?
In principle, the DGE recommends adequate supply of vitamin D best through sunlight or through nutrition. Only if there is still a deficiency will you use vitamin D preparations.
A supplement with preparations only makes sense if your doctor diagnosed you with a corresponding vitamin D deficiency and prescribed the preparations.
Hide the sources
author
Johanna Gruber, online editorial team
Sources
Lu et al. (2009). To evaluation of the vitamin d3 content in fish: is the vitamin d content adequate to satisfy the dietary requirement for vitamin D?
Lyles, A. (2022). Six foods that contain a particularly large amount of vitamin D-and how it is the easiest to prepare them, accessed on 02/26/2025: https://www.businessinsider.de/Swissenschaft/sechs-ahrärztunstäutz
Reading tips
