In the dark season, vitamin D deficiency can quickly occur. To prevent this, you should also take vitamins through food. But which foods contain a lot of vitamin D?
Vitamin D foods protect against deficiency
We cover the main requirement of vitamin D through sun exposure. When our skin is directly exposed to the sun, vitamin D production begins. Since we spend more time outdoors in summer than in winter, our additional need for this vitamin is lower at this time of year. Nevertheless, only about 90 percent of the vitamin D requirement is covered by UVB radiation. The missing 10 percent can be made up with vitamin D foods.
Foods With Vitamin D: How Much Should I Eat?
According to the German Society for Nutrition (DGE), an adult should consume 50 nmol/l of vitamin D every day. Up to 20 micrograms should be taken daily through food. It is not easy to cover this need with food since only a few foods contain vitamin D in sufficiently large quantities. Nevertheless, you should consume foods with vitamin D in the dark season.
Why vitamin D3 is important in food
There is one important aspect to consider when it comes to vitamin D foods. There are two different forms of the vitamin – vitamin D3 and vitamin D2. The former is the form of the vitamin that our bodies make on their own. It is also found in animal foods. Vitamin D2, on the other hand, is the plant-based alternative, which is considered to be much less effective because the body first has to convert it into vitamin D3, making it difficult to absorb.
When it comes to foods that contain vitamin D, you should therefore make sure that they have a high vitamin D3 content. It is almost impossible for vegans and vegetarians to cover their daily needs through diet. That is why you should rely on high-quality food supplements, especially in winter, so that there is no shortage.
So what does a menu of foods that meet my vitamin D needs look like now? Consciously choose the above foods more often when shopping and integrate them into your meals. The benchmark does not have to be reached every day. But the more of vitamin there is in the foods you eat regularly, the better.
Eat an omelet with eggs, cream cheese, and salmon for breakfast. Add a few mushrooms and the dish becomes a real vitamin D bomb. A smoked eel at the weekend is a culinary luxury, but a great addition to your menu. Salmon and herring, on the other hand, are cheaper alternatives and are therefore suitable for regular consumption. If you don’t mind an intense taste, you can also use cod liver oil – the absolute leader among vitamin D foods.