- Vitamin D deficiency: Many people suffer from the deficit
- Sunlight: the body cannot produce natural vitamin D produce through the skin
- Possible symptoms and symptoms of deficiency: Mudigcapacity, Depression or hair loss
- Proper nutrition it is fundamental: this Food get yourself healthy during the winter
Vitamin D deficiency can have serious consequences, ranging from weakening of the bones to death. The study results also show that a healthy vitamin D family Cancer death rate can be greatly reduced. Vitamin D is one of them fat-soluble vitamins and is on bone metabolism involved. The vital substance strengthens the skeleton and affects ours muscles.
Vitamin D deficiency: why vitamin is important right now
In the sunny months, vitamin D deficiency is rarely a problem: during this time, the skin forms 80 to 90 percent of the need usually itself Although the body can actually store some vitamin D in fat and muscle tissue, this varies from person to person and is affected by many factors. Vitamin D deficiency usually occurs because the skin isn’t damaged enough Sonne is exposed. of the The body needs UV light for its own production of vitamin D3. A deficiency can also be caused by disease.
In autumn, winter and early spring, the vitamin D balance a problem for many: the sun exposure it is too weak, we are less outside and show less skin. But even in the summer, some people cannot fully compensate for the vitamin deficiency.
Therefore it can happen that you listless, tired or sad feel – which may indicate a deficiency.
Quickly recognize vitamin D deficiency: these are the most common symptoms
One of the main tasks of the vitamin is that Bone health. Vitamin D also supports the immune system, muscles and hair, for example.
See Vitamin D drops here
Possible deficiency symptoms are according to the Vitamin D guide:
- Increased susceptibility to infections
- mood swings
- Winter blues (or winter blues)
- hair loss
- muscle weakness
- Muscle aches
Rich in vital substances: These foods are natural sources of vitamin D
The German Nutrition Society recommends for children approx 10 µg per Tageveryone else should 20 µg take vitamin D every day when the body does not produce it on its own, that is, in the coldest half of the year. There are two options for this: either take preparations – but you should always discuss this with a doctor! Why one overdose it also causes damage to the body.
The other option is to have some items on the menu more often menu to get you back in balance with vitamin D to improve Power. Absorption of vitamin D from food it only covers a small portion of our vitamin D needs.
However, you should regularly follow foods that contain sunshine and therefore vitamin natural sources of vitamin D. are, take.
1. Fish and seafood
Fish are absolute carriers of vitamin D. A look at the nutrient table shows that Atlantic herring is the absolute leader. A 100-gram serving contains 25 micrograms (µg) of vitamin D. For those who prefer 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 filling 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)
What’s more, fish is also high in healthy omega-3 fatty acids, which support our nervous system, blood pressure, and vision. Omega-3 also protects against cardiovascular problems. Fish and seafood are therefore ideal nutrient suppliers and are part of any healthy and balanced diet.
Eggs also contain a good amount of vitamin D. However, egg yolk is particularly rich in vitamin D.
- pure egg yolk (5.6 µg per 100 g)
- chicken egg (about 2.9 µg per egg)
Eggs are also high in protein and, according to a new study, should reduce the risk of heart attacks and strokes. You can find an overview of the study here.
Vegetarian or vegan sources of vitamin D are mushrooms. The content of vital substances varies from mushroom variety to mushroom variety. Porcini mushrooms are the most nutritious, followed by chanterelles and champignon mushrooms.
- Steinpilzraw (3.1 µg per 100 g)
- chanterellesraw (2.1 µg per 100 g)
- Fungusraw (1.9 µg per 100 g)
View Vitamin D Capsules
With these values, mushrooms represent the absolute exception in the fruit and vegetable sector, so vegetarians and vegans struggle to replenish their vitamin D stocks with food. Therefore, preparations are often used. But only a 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. Here it depends on the fat content. Fatty foods in particular, such as melted cheese or butter, are suitable for at least filling the residual requirement of the necessary daily dose. The latter also applies to the spreadable margarine made with mainly vegetable fat.
Healthy thanks to vitamin D: see the guide to vitamin D on Amazon
- 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 amounts of vitamin D are too small to reach 20 micrograms in a healthy way.
This remedy surpasses all other nutritional values: cod liver oil was taken into consideration the Foods rich in vitamin D par excellence. It is won by the Cod liver and haddock. Its taste takes some getting used to, but the vitamin D content is unsurpassed at 250 µg. This is ten times the next best food, Atlantic herring.
- Lebertran (250 µg per 100 g)
However, cod liver oil only ranks fifth on this list, as it is little used today and consumption is not really pleasant. But if you want to be well, you have to suffer. In addition to the high vitamin D content, fat is also rich in omega-3 fatty acids, vitamin A, vitamin E, phosphorus and iodine.
Can you overdose on vitamin D?
One Vitamin D overdose is on natural way hardly possible. However, if you take a lot of food preparations and supplements, you may be consuming too much vitamin D.
That Robert Koch Institute writes that excessive vitamin D intake increases calcium levels, which can lead to acute nausea, loss of appetite, abdominal cramps, vomiting or, in severe cases, kidney damage. Since vitamin D is stored in the body, both acute and gradual overdose are possible.
800 IU per day is recommended if there is no other source of vitamin D. IE is a unit of vitamins, 1 µg corresponds to approximately 40 IU, which means that the daily requirement of 20 µg corresponds to 800 IU. But there at one o’clock overdose Health damage can occur before taking vitamin D supplements always with a doctor get in touch.
Avocado: How Much Vitamin D Does It Contain? Incorrect database entry creates confusion
When it comes to foods containing vitamin D, it is encountered here and there Avocado – but with different nutritional information. From zero to six micrograms per 100 grams, everything is included. Six micrograms would be surprisingly high for a plant-based food.
According to Baliza, a company that produces apps for food intolerances, the only professional article talks about one high vitamin content since 1930. The value 0 is given everywhere in the national databases, which is also correct. The cause of the confusion is an incorrect entry in a popular German food database, which has since been corrected.
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