- Vitamin D deficiency: Many people suffer from a deficit
- sunlight: The body cannot make natural vitamin D produce through the skin
- Possible symptoms and deficiency symptoms: Müdigability, Depression or hair loss
- Proper nutrition is essential: This Food it will bring you health through autumn and winter
A lack of vitamin D can have serious consequences, from weakened bones to death. The results of the study also show that healthy vitamin D in the home Cancer mortality can be significantly reduced. Vitamin D is one of them fat soluble vitamins and is on bone metabolism plugged in. A vital substance strengthens the skeleton and it affects ours muscles.
High content of vital substances: These foods are a natural source of vitamin D
The German Nutrition Society recommends approx 10 ug for Tageveryone else should 20 ug take vitamin D every day when the body is not producing its own – i.e. in the colder half of the year. There are two options: Either take preparations – but you should always discuss this with your doctor! Because one overdose it also causes damage to the body.
The second option is to have certain foods on the menu more often Menu to restore vitamin D balance for increase be able to However, the intake of vitamin D from food covers it only a small part of our vitamin D needs.
Nevertheless, it is necessary to regularly monitor foods that contain the sun vitamin and thus natural sources of vitamin D are, take
1. Fish and seafood
Fish are the absolute carriers of vitamin D. A look at the nutrient table shows that the absolute leader is Atlantic herring. A 100-gram serving contains 25 micrograms (µg) of vitamin D. For those who like it more regional: Baltic herring has at least 7.8 micrograms.
Salmon (16 µg per 100 g) and eel (20 µg per 100 g) are also suitable for replenishing the vitamin reservoir.
- Atlantic herring (25 µg per 100 g)
- Sardine (25 µg per 100 g)
- Aal (20 µg per 100 g)
- salmon (16 µg per 100 g)
- Schwarzer Heilbutt (15 µg per 100 g)
In addition, fish are also rich in healthy omega-3 fatty acids, which support our nervous system, blood pressure and eyesight. Omega-3 also protects against cardiovascular problems. Fish and seafood are therefore ideal suppliers of nutrients and part of any healthy and balanced diet.
Eggs also contain a healthy amount of vitamin D. However, the egg yolk is especially rich in vitamin D.
- pure egg yolk (5.6 µg per 100 g)
- chicken eggs (approximately 2.9 µg per egg)
Eggs are also high in protein and should reduce the risk of heart attack and stroke, according to a new study. You can find an overview of the study here.
A vegetarian or vegan source of vitamin D is mushrooms. The content of vital substances varies in different types of mushrooms. The most nutritious are porcini mushrooms, followed by chanterelles and button mushrooms.
- Steinpilzraw (3.1 µg per 100 g)
- foxraw (2.1 µg per 100 g)
- Mushroomraw (1.9 µg per 100 g)
Check out vitamin D capsules
With these values, mushrooms are a complete exception in the fruit and vegetable sector. Vegetarians and vegans therefore find it difficult to supplement their vitamin D reserves with food. Therefore, preparations are often used. But few supplements are truly effective. Here you will find the results of the Öko-Test tests on numerous vitamin D preparations.
4. Dairy products and margarine
Dairy products also contain vitamin D. The fat content matters here. Especially fatty foods, such as processed cheeses or butter, are suitable for supplementing at least the remaining needs of the required daily dose. The latter also applies to spread margarine with mainly vegetable fat.
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- Processed cheese, 45% fat (3.1 µg per 100 g)
- Margarine (2.5 µg per 100 g)
- Butter (1.5 to 2.5 µg per 100 g)
- Gouda (1.3 µg per 100 g)
- Emmental (1.1 µg per 100 g)
However, the amount of vitamin D in dairy products is too low to reach 20 micrograms in a healthy way.
This remedy surpasses all other nutritional values: cod liver oil was previously considered and Foods rich in vitamin D par excellence. It is won from Cod liver and haddock. Its taste takes some getting used to, but the vitamin D content is unbeatable at 250 µg. That’s ten times the next best food, Atlantic herring.
- Lebertran (250 µg per 100 g)
However, cod liver oil takes only the fifth place in this list because it is hardly used today and its consumption is really not pleasant. But if you want to be healthy, you have to suffer. In addition to being high in vitamin D, lubber is also rich in omega-3 fatty acids, vitamin A, vitamin E, phosphorus and iodine.
Vitamin D deficiency: why the vitamin matters right now
In the sunny months, vitamin D deficiency is rarely a problem: during this time, the skin normally produces 80 to 90 percent of its own needs. The body may even store some vitamin D in fat and muscle tissue, but this varies from person to person. person to person and is influenced by many factors. Vitamin D deficiency usually occurs when the skin is not exposed to the sun enough. The body needs UV light for its own production of vitamin D3. Deficiency can also be caused by diseases.
In autumn, winter and early spring, vitamin D balance is a problem for many: the sun’s rays are too weak, we are outside less and we show less skin. However, some people cannot completely compensate for the lack of vitamins even in the summer. Therefore, you may feel apathetic, tired or sad – which can indicate a deficiency.
Quickly recognize vitamin D deficiency: These are the most common symptoms
One of the main roles of the vitamin is bone health. Vitamin D also supports the immune system, muscles and, for example, hair.
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According to the Vitamin D Guide, possible symptoms of deficiency are:
- Increased susceptibility to infections
- mood swings
- Winter depression (or winter blues)
- hair loss
- muscle weakness
- Muscle pain
Can you overdose on vitamin D?
One Vitamin D overdose is on the natural way hardly possible. However, if you are taking a bunch of products and supplements, you may be consuming too much vitamin D. However, this would require a daily intake of more than 100 micrograms of vitamin D over a long period of time.
That Robert Koch Institute writes that excessive intake of vitamin D increases calcium levels, which can lead to acute nausea, loss of appetite, abdominal cramps, vomiting or, in severe cases, kidney damage. Due to the fact that vitamin D is stored in the body, both acute and gradual overdose are possible.
If no other source of vitamin D is available, 800 IU per day is recommended. IE is a unit for vitamins, 1 µg corresponds to about 40 IU, which means that the daily requirement of 20 µg corresponds to 800 IU. But there in one overdose Health damage may occur, one should before taking vitamin D supplements always with a doctor put in contact
Avocado: how much vitamin D does it contain? Getting the database wrong causes confusion
When you’re dealing with foods containing vitamin D, you’ll come across it every now and then Avocado – but with various nutritional information. From zero to six micrograms per 100 grams, everything is included. Six micrograms would be surprisingly high for a plant food.
According to Baliza, a company that makes apps for food intolerances, the only professional article is about one high vitamin content from 1930. The value is 0 everywhere in the national databases, which is also correct. The cause of the confusion is an incorrect entry in the extensive German food database, which has since been corrected.
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