Vitamin D is a fat-soluble vitamin. On one hand it gets into our system with the food we are eating and on the other hand, our bodies are able to produce vitamin D by themselves. For that cholesterol is transported into the skin and when sunlight hits our skin the production of vitamin D starts.

The fact that our body is capable of producing this vitamin on its own makes it technically a hormone.

The vitamin D production is very much dependent on the angle of incidence of the sun rays. According to this, the synthesis is only possible from April to September.


  • regulates the entire calcium balance
  • vitamin D is the hormone that helps the gut to absorb more calcium
  • a lack of vitamin D can cause bone diseases for example osteoporosis
  • improvement of muscle strength
  • crucial for thyroid hormones
  • a positive influence of coronary blood vessels

A lot of people suffer from a vitamin D deficiency

The high numbers of deficiency are based on the fact, that the sun rays for more than 6 months of a year are not suitable for the vitamin D synthesis on our skin. And it doesn´t help that a lot of people are inside their houses or offices for the most part of the day.  So there is big lack of sunshine!

People over 65 have a weaker vitamin D synthesis, it´s age-related and can´t be fixed with a higherVitamin D 2 amount of sun rays or more hours outside.

When you are using sunscreen it prevents sunburns by blocking UVB light. That means it also lowers vitamin D levels. Check this article I found …

People with darker skin tend to require more sun exposure. Melanin is the substance in the skin that makes it dark and lowers the vitamin D production. Regulating the intake of vitamin D with your nutrition gets more important.

Low levels of this nutrient occur when our body doesn´t absorb the necessary levels. The results can be misshapen or thin bones and also:

  • tiredness,
  • concentration difficulties
  • might cause depression
  • circulatory disturbance

It often shows that an increase of depression is mostly around wintertime when the days Avocadoare shorter and the sun is shining less.

Vitamin D rich foods

  • cod liver oil
  • tuna, sardines, salmon
  • avocado
  • eggs
  • mushrooms

The amount of vitamin D we are getting with our nutrition is not enough to cover all the needs.

For example … you have to eat 1 kg herring to cover your daily requirement.

– That shows how important the regular exposure to the sun is. –