- Vitamin D deficiency: Many people suffer from deficits
- sunlight: the body cannot make natural vitamin D. produce through the skin
- Possible symptoms and symptoms of deficiency: Müdigability, Depression or hair loss
- Proper nutrition is crucial: this Food good health over the winter
Vitamin D deficiency can have serious consequences, from bone loss 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 turned on bone metabolism involved. A vital substance strengthens the skeleton and it 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 makes up 80 to 90 percent need Although the body may actually store some vitamin D in adipose and muscle tissue, it varies from person to person and is affected by many factors. Vitamin D deficiency usually occurs because the skin is not sufficiently damaged Sun. is exposed. of The body needs UV light for its own production of vitamin D3. Deficiency can also be caused by disease.
In autumn, winter and early spring vitamin D balance problem for many: sun exposure is too weak, we are less outside and we show less skin. But even in the summer, some people cannot completely compensate for the lack of vitamins.
Therefore, it may happen that you apathetic, tired or sad to feel – which can mean a lack.
Quickly recognize vitamin D deficiency: These are the most common symptoms
One of the main tasks of a vitamin is this 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 depression (or winter blues)
- hair loss
- muscle weakness
- Muscle pain
High in vital substances: These foods are a natural source of vitamin D
The German Nutrition Society recommends approx 10 ug per dayeveryone else should 20 ug take vitamin D every day when the body does not produce its own – in the colder half of the year. There are two options: Either you 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 some meals on the menu more often Menu to restore vitamin D balance to increase to be able. Vitamin D absorption from food covers only a small part of our vitamin D needs.
Nevertheless, it is necessary to regularly monitor foods that contain the sun’s 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 Atlantic herring is the absolute leader. A 100-gram portion contains 25 micrograms (µg) of vitamin D. For those who like it more regional: Baltic herring is at least 7.8 micrograms.
Salmon (16 nag per 100 g) and eel (20 µg per 100 g) are also suitable for filling the vitamin reservoir.
- Atlantic herring (25 nag per 100 g)
- Sardine (25 nag per 100 g)
- Aal (20 nag per 100 g)
- salmon (16 nag per 100 g)
- Schwarzer Heilbutt (15 nag 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, egg yolk is especially rich in vitamin D.
- pure egg yolk (5.6 nag per 100 g)
- chicken eggs (approximately 2.9 nag per egg)
Eggs are also high in protein and, according to a new study, should reduce the risk of heart attack and stroke. An overview of the study can be found here.
Mushrooms are a vegetarian or vegan source of vitamin D. The content of vital substances varies for different types of mushrooms. The most nutritious are porcini mushrooms, followed by foxes and buttons.
- Steinpilzraw (3.1 nag per 100 g)
- foxraw (2.1 nag per 100 g)
- Mushroomraw (1.9 nag per 100 g)
Take a look at vitamin D capsules
With these values, mushrooms in the fruit and vegetable sector are an absolute exception. Vegetarians and vegans therefore find it difficult to supplement their vitamin D stores. Therefore, preparations are often used. But few supplements are really effective. Here you will find the results of the Öko-Test on numerous vitamin D preparations.
4. Dairy products and margarine
Dairy products also contain vitamin D. Here it depends on the fat content. In particular, fatty foods, such as processed cheeses or butter, are suitable to supplement at least the remaining daily intake requirements. The latter also applies to spreadable margarine, mainly vegetable fat.
Healthy with vitamin D: Check out Amazon’s vitamin D guide
- Processed cheese, 45% fat (3.1 nag per 100 g)
- Margarine (2.5 nag per 100 g)
- Butter (1.5 to 2.5 nag per 100 g)
- Gouda (1.3 nag per 100 g)
- Emmental (1.1 nag per 100 g)
However, the amount of vitamin D is too small to reach 20 micrograms in a healthy way.
This drug surpasses all other nutritional values: cod liver oil was previously considered and Foods rich in vitamin D par excellence. He won from Cod and haddock. It is necessary to get used to its taste, but the content of vitamin D is unbeatable with 250 µg. That’s ten times the next best meal, Atlantic herring.
- Lebertran (250 nag per 100 g)
However, cod liver oil only ranks fifth on this list because it is hardly used today and its consumption is not really pleasant. But if you want to be healthy, you have to suffer. In addition to its high content of vitamin D, lubber 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 the natural way hardly possible. However, if you take a bunch of supplements 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, anorexia, abdominal cramps, vomiting or, in severe cases, kidney damage. Because vitamin D is stored in the body, both acute and gradual overdoses are possible.
If there is no other source of vitamin D, 800 IU per day is recommended. IE is a unit for vitamins, 1 odpovídág corresponds to about 40 IU, which means that a daily requirement of 20 µg corresponds to 800 IU. But there in one overdose Health damage can occur before taking vitamin D supplements always with a doctor put in touch.
Avocado: how much vitamin D does it contain? Incorrect database entry causes confusion
When you deal with foods containing vitamin D, you come across it here and there Avocado – but s various nutritional information. Everything from zero to six micrograms per 100 grams is included. Six micrograms would be surprisingly high per plant food.
According to Baliza, a company that produces applications for food intolerance, there is only one professional article about one high vitamin content from 1930. The value 0 is 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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