Vitamin D is not that easy. The usual and very justified indication of a healthy and balanced diet is not enough here. All in all, our usual foods do not contain the quantities that could completely cover the demand.
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In principle, this is not necessary either, since 80-90% of the body's largest share of vitamin D resources is produced by us. However, a sufficient quota of UVB radiation from the sun or daylight is necessary for this. That this is not always the case in our latitudes and living conditions has been shown by representative measurements of the vitamin D level in the German population. This also applies to other countries, as the World Health Organization (WHO) explains.
More vitamin D in animal food
Anyway, it's hard to tell the exact amount of your own vitamin D production. Those who want to focus their diet on a high vitamin D content should primarily use animal products, for example:
- fatty fish
- milk products
Among the rare plant alternatives are:
In addition, some foods, e.g. Edible oils and margarine, enriched with vitamin D3. For those who need or want to reliably deliver a high intake, supplements such as traditional cod liver oil or a whole range of vitamin D supplements are available.
Author: Dr. Hubertus Glaser