Vitamin D is crucial for the body, as it helps to keep your bones, teeth and muscles healthy, according to the NHS. Without enough of the so-called ‘sunshine’ vitamin, it’s difficult to regulate the amount of calcium or phosphate in the body. A severe lack of vitamin D may even lead to some serious complications, including rickets, bone deformities, or osteomalacia. While you should be getting most of your vitamin D from sunlight, you could also top up on the vitamin by eating certain foods. Related articles Vitamin D deficiency: Five food sources of vitamin D Vitamin D deficiency - does your hair look like this? You can get small amounts of vitamin D from oily fish such as trout, smoked salmon, swordfish, salmon, mackerel, and halibut Cleveland Clinic Abu Dhabi Oily fish are the best natural sources of vitamin D, according to the Cleveland Clinic Abu Dhabi. Types of oily fish include mackerel, halibut, trout, smoked salmon and even swordfish. But you could also get extra vitamin D by eating more Portobello mushrooms and eggs, it said. “If your vitamin D levels get too low, it can cause your bones to become thin, brittle or misshapen,” said the clinic. “Spending 15 to 30 minutes outside with your skin exposed to sunlight, just two or three times a week is enough to produce the essential amount of vitamin D to keep your body levels at an optimum. “Try to get outdoors more often and spend some time under the sun. Vitamin D deficiency diet: Best foods to prevent symptoms and signs of a deficiency (Image: GETTY Images) “If you find it difficult to get regular sun exposure, you can get small amounts of vitamin D from oily fish such as trout, smoked salmon, swordfish, salmon, mackerel, and halibut. “You can also get vitamin D from Portobello mushrooms, fortified cereals, tofu, caviar, dairy products, eggs, soy yoghurt and soymilk.” During the autumn and winter months, people struggle to get enough vitamin D from the sun due to reduced daylight hours and the angle of the Earth. It’s therefore recommended that everyone takes a vitamin D supplement every day. A 10mcg supplement of vitamin D should be enough for most people over five years old. Related articles Vitamin D deficiency - the easy snack to avoid deficiency symptoms Vitamin D deficiency: How much vitamin D do you need? Vitamin D deficiency diet: Oily fish, including mackerel, could help to prevent the condition (Image: GETTY Images) Good sources of vitamin DWed, October 4, 2017 Vitamin D: The best supplement to take during cold winter months is vitamin D due to the lack of sunshine. Here are the best sources of the sunshine vitamin. Getty Images 1 of 11 Good sources of vitamin D You could be at risk of a vitamin D deficiency if you have bone or back pain, if you feel constantly tired, or if you are frequently getting ill. Other warning signs include hair loss, muscle pain, and having cuts or wounds that take longer to heal than normal. Those most at risk of the condition are people that don’t spend much time outdoors, or people that live in an institution, like a care home. People with dark skin from African, African-Caribbean, or south Asian backgrounds may also be at risk of a vitamin D deficiency. Speak to a doctor if you’re worried about the warning signs of a vitamin D deficiency.All rights reserved for this news site express.co.uk and under his responsibility