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 of the kidneys
.
However, according to the pharmacy Umschau, those who do not take vitamin D supplements * but only get vitamin D in the form of sun exposure 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 produce active vitamin D, reports the North German Broadcasting Corporation.
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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