A healthy adult can meet vitamin D needs through sunlight and certain foods.
You can find out what these are here.
Vitamin D strengthens muscles and bones and is involved in many metabolic processes in the body.
Our body can make it itself - with the help of sunlight.
In people who are regularly outside, under the typical living conditions in this country, the skin itself produces 80 to 90 percent of the vitamin D requirement, informs the Umschau pharmacy.
Long sunbathing is not necessary for this.
It is sufficient to expose hands, face and parts of arms and legs to the sun every day
.
However, due to the risk of skin cancer, the skin's own protection time should not be exceeded.
A number of foods also help supply the body with vitamin D.
Some also use nutritional supplements.
However, this should not be taken without a doctor's agreement,
as an overdose of vitamin D can lead to kidney stones or calcification
.
However, according to the pharmacy Umschau, those who do not take vitamin D supplements * but only get vitamin D in the form of sunlight and food do not have to fear an overdose.
The German Nutrition Society also warns: "Since a large part of the healthy German population cannot be assumed to have a vitamin D deficiency, the vitamin D supply should only be determined if there is a justified suspicion of a deficiency or in people at risk".
Vitamin D bombs: these foods contain a particularly large amount of the "sun hormone"
Vitamin D is also known as the sun hormone because, strictly speaking, it is the precursor of a hormone.
When the sun hits our skin, the liver and kidneys form active vitamin D, reports Norddeutsche Rundfunk.
But the following foods can also be very good sources of vitamin D:
Salmon
: 85 grams contain 375 international units (IU) of vitamin D.
Trout
: One serving of raw farmed rainbow trout contains 540 IU of vitamin D, according to Business Insider.
Maitake mushrooms
: 150 grams of raw maitake mushrooms contain 786 international units of vitamin D.
Eggs
: One large egg contains around 44 international units of vitamin D.
(jg) * Merkur.de is an offer from IPPEN.MEDIA.
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