These 9 products will help to fill the lack of sun in the autumn-winter period, so be sure to add at least one of them to your daily diet.

The sun - the main source of vitamin D, which stimulates the production of collagen, increases the elasticity of the skin, strengthens the immune system, and also regulates the level of calcium in the body.

However, in the autumn-winter season, the sun becomes less, and the body begins to suffer from a lack of this important component. But the deficit is easy to make up if you add foods high in vitamin D to the diet. For example, salmon, tuna, oysters or caviar. And if you do not like fish, then try eating more egg yolks and yogurt or drinking more milk. We tell you what exactly is useful for each of these products.

Salmon The standard portion of salmon contains between 361 and 685 units of vitamin D. And this means that by adding only this dish to your diet, you will get the recommended daily dose of 600 units. Between the frozen and fresh fish choose fresh - it has more vitamins.

Mackerel As salmon, this fish rich in fats is a natural storehouse of vitamin D. One serving contains 360 units of this essential substance. Mackerel is also rich in minerals, trace elements and omega-3 acids, which optimize metabolism and strengthen the protective functions of the body. Therefore, it is especially useful for children and people with cardiovascular diseases.

Tuna The standard portion of tuna is rich in vitamin D - more than a third of the required norm. However, it should be borne in mind that ocean fish and shellfish can contain various heavy metals, including mercury. And in tuna, it can accumulate in high concentrations. Therefore, it is better to limit the consumption of this fish 170-180 grams per week.

Sardines are another natural source of vitamin D. In one portion contains up to 272 units of this component, necessary for the construction of bone tissue. Fish in the diet should definitely be added to children, because vitamin D deficiency leads to rickets, brittle bones and improper skeleton formation.

Eggs One yolk contains up to 30 units of vitamin D. Eggs - not the most rich in this vitamin product, but they have a lot of proteins, fats and minerals, so they are very nutritious.

Caviar If you eat caviar only on New Year's Eve, then you should reconsider your diet. It contains 22 units of vitamin D. It seems that this is not so much, but even this will be enough to make your body function much better. Therefore, this dish can and should pamper yourself not only on holidays.

Mushrooms Mushrooms are one of the few vegetable sources of vitamin D.

In one portion contains about 18 percent of the daily norm, so only they can not be limited, but adding mushrooms to certain dishes definitely costs.

Oysters The perfect dish for those who follow the figure. Oysters are low-calorie, but very useful ingredient, in one portion of which contains more than half the daily norm of vitamin D.

Shrimp Shrimp - another dish for slimming. It contains up to 152 units of vitamin D.

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