- Vitamin D deficiency: Many people suffer from the deficit
- Sunlight: the body cannot produce natural vitamin D produce through the skin
- Possible symptom and deficiency symptoms: tiredability, depression either Hair loss
- proper nutrition is crucial: this Food stay healthy during winter
Vitamin D deficiency can have serious consequences, ranging from weakening of the bones to death. The study results also show that a healthy home with vitamin D Cancer death rate can be significantly reduced. Vitamin D is one of those. fat soluble vitamins and is in bone metabolism involved. the life substance strengthens the skeleton and affects ours muscles.
Vitamin D deficiency: why the vitamin is important right now
In sunny months, vitamin D deficiency is rarely a problem: During this time, the skin forms 80 to 90 percent of the need While the body can store some vitamin D in fat and muscle tissue, this varies from person to person and is influenced by many factors. Vitamin D deficiency usually occurs because the skin is not damaged enough Sun Is exposed. Of The body needs ultraviolet light for the body’s own production of vitamin D3. A deficiency can also be caused by diseases.
In autumn, winter and early spring, the vitamin D balance a problem for many: solar exposition it is too weak, we are less outside and show less skin. But even in summer, some people cannot fully compensate for the vitamin deficiency.
Therefore, it may happen that you listless, tired, or sad feel, which may indicate a deficiency.
Recognize vitamin D deficiency quickly: These are the most common symptoms
One of the main functions 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.
- humor changes
- winter blues (or winter blues)
- Hair loss
- muscular weakness
- Muscle pains
High in vital substances: these foods are natural sources of vitamin D
The German Nutrition Society recommends for babies around 10 µg per dayeveryone else should 20μg take vitamin D every day when your body isn’t making its own, that is, in the coldest half of the year. There are two options for this: Either you take preparations – but you should always discuss this with a doctor! because one overdose it also causes damage to the body.
The other option is to have certain foods on your menu more often. menu to restore your vitamin D balance to improve they can. The absorption of vitamin D from food. covers only a small part of our vitamin D requirement.
However, one should regularly follow the foods that contain the sun vitamin and thus Natural sources of vitamin D they are, they 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 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 store.
- atlantic herring (25µg per 100g)
- sardine (25µg per 100g)
- Eel (20µg per 100g)
- Salmon (16 µg per 100g)
- greenland halibut (15µg per 100g)
In addition, fish is also rich in healthy omega-3 fatty acids, which help our nervous system, blood pressure, and vision. Omega-3 also protects against cardiovascular problems. Fish and shellfish are therefore ideal providers of nutrients and are part of any healthy and balanced diet.
Eggs also contain a healthy amount of vitamin D. However, the egg yolk is particularly rich in vitamin D.
- pure egg yolk (5.6 µg per 100g)
- chicken, egg (approx. 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 one variety of mushroom to another. Porcini mushrooms are the most nutritious, followed by chanterelles and button mushrooms.
- mushroomcrude (3.1 µg per 100 g)
- stringcrude (2.1 µg per 100 g)
- mushroomraw (1.9 µg per 100 g)
See vitamin D capsules
With these values, mushrooms are the absolute exception in the fruit and vegetable sector, which is why vegetarians and vegans find it difficult to replenish their vitamin D reserves with food. Therefore, preparations are often used. But only a few supplements are really effective.. Here you will find the test 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. Fatty foods in particular, such as processed cheese or butter, are adequate to fill at least the remaining requirement of the necessary daily dose. The latter also applies to margarine spreads predominantly with vegetable fat.
Healthy through vitamin D: see the guide to vitamin D on Amazon
- Processed cheese, 45% fat (3.1 µg per 100g)
- margarine (2.5µg per 100g)
- butter (1.5 to 2.5 µg per 100 g)
- Gouda cheese (1.3µg per 100g)
- emmental (1.1µg per 100g)
However, the amounts of vitamin D are too small to reach 20 micrograms in a healthy way.
5. Cod Liver Oil
This remedy surpasses all other nutritional values: cod liver oil used to be considered the Foods rich in vitamin D par excellence. It is earned from Cod liver and haddock. The taste takes some getting used to, but the vitamin D content is second to none at 250 µg. That’s ten times the next best food, Atlantic herring.
- cod liver oil (250µg per 100g)
However, cod liver oil only ranks fifth on this list, as it is hardly used today and is really unpleasant to consume. But if you want to be healthy, you have to suffer. In addition to being high in vitamin D, the fat is also rich in omega-3 fatty acids, vitamin A, vitamin E, phosphorus, and iodine.
Can you overdose on vitamin D?
A Vitamin D overdose Its on a natural way hardly possible. However, if you take a lot of dietary preparations and supplements, you may be getting too much vitamin D.
That Robert Koch Institute writes that excessive intake of vitamin D increases calcium levels, which can lead to severe 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 vitamin unit, 1 µg corresponds to about 40 IU, which means that the daily requirement of 20 µg corresponds to 800 IU. But there at one overdose Health damage can occur, one should do so before taking vitamin D supplements. always with a doctor put in contact
Avocados: how much vitamin D is in them? Incorrect database entry causes confusion
When it comes to foods that contain vitamin D, you find it here and there. avocados – 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 makes apps for food intolerance, the only professional article is 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 generalized German food database, which has since been corrected.
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