Vitamin D is a special vitamin because it is largely formed on the skin through sunlight and not through diet. In our latitudes, however, this is not always possible to a sufficient extent, for example in the winter months or when we spend little time outdoors.
Even if only a few foods contain significant amounts of vitamin D, it can still make sense to integrate them into your diet. In this article, we present 7 popular foods that provide vitamin D and show you how you can supplement your diet with them in a varied way. Find out more about the best vitamin D foods!
Vitamin D: targeted use of food
The body’s own vitamin D production through sunlight is important for a good supply. Nevertheless, there are also valuable foods that can support you. These are the 7 most important vitamin D foods:
1. fatty fish
Fatty fish such as salmon, mackerel, tuna and sardines are the best sources of vitamin D in the food sector. Depending on the variety, just 150 to 400 grams of these types of fish are enough to cover the daily requirement. However, the vitamin D content varies greatly.
2. liver
Veal or beef liver also have a fairly high vitamin D content, but are not everyone’s cup of tea. Liver can be a good supplement, but is not sufficient on its own.
3. egg yolk
You might think that the sunny color in the egg would play a role. But even if this is just a coincidence, egg yolks contain 5 to 6 micrograms of vitamin D per 100 grams. For comparison: according to the German Nutrition Society, the daily requirement for an adult is around 20 micrograms.
4. butter and milk
Milk and butter also contain small amounts of vitamin D. These are not enough to cover the daily requirement. However, these foods can still play a certain role as a supplement.
5. cod liver oil
Cod liver oil is an oil that is extracted from the liver of fish. Today it is mainly used in the form of capsules and less in the kitchen. Cod liver oil used to be a valuable household remedy in a wide variety of areas, but today it hardly plays a role any more. However, its vitamin D content and many other valuable nutrients are not to be sneezed at! Just one teaspoon can cover the daily requirement of vitamin D.
6. mushrooms
Plant foods with vitamin D are even rarer than animal foods. And while animal foods contain vitamin D3, which is readily available, plant foods contain vitamin D2, which is somewhat less effective. Nevertheless, mushrooms in particular can play a role in vitamin D supply. However, this only applies if they have been exposed to the sun, which is often not the case with supermarket mushrooms.
7. fortified foods
Sometimes you can find foods such as plant milks, margarine, breakfast cereals or juices that have been fortified with vitamin D. These can be good supplements. These can be a good supplement.
Another option that offers a more concentrated supplement is high-quality vitamin D supplements, such as our popular SILICIUM PRIME with calcium, magnesium, vitamin D3, vitamin K2 and silicon. This allows you to support your vitamin D intake in a targeted manner.
How do I find out if I am well supplied with vitamin D?
Vitamin D can be produced by the body itself. This requires sunlight on uncovered skin. Clothing, sun cream or a low level of sunlight, which is common in our latitudes over many months, can influence this natural process.
If you want to know how good your personal supply of vitamin D is, you can have this determined by a medical blood test. This will give you an idea of whether you want to supplement your diet with specific sources of vitamin D or whether a dietary supplement is an option for you.
