John Myers
The fat-soluble vitamin D is important for stable bones and a functioning immune system, among other things. Foods that contain a lot of vitamin D are mainly cod liver oil and high-fat sea fish such as herring, salmon, or mackerel, but also oysters. In addition, many types of mushrooms such as shiitake mushrooms, porcini mushrooms, and button mushrooms contain valuable nutrient. Vitamin D is also found in eggs, avocados, dairy products like cheese and butter, and beef liver.
However, only about 10 to 20 percent of the vitamin requirement is covered by food. The body is able to convert cholesterol into a precursor of the vitamin with the help of sunlight. A vitamin D deficiency cannot be averted by changing your diet alone. Instead, you should be outside in daylight regularly. In the event of deficiency symptoms, dietary supplements can help after consultation with the doctor.
