- Vitamin D Deficiency: Many people suffer from the deficit
- Sunlight: body cannot produce natural vitamin D produce through the skin
- Possible symptoms and deficiency symptoms: Müdigability, Depression or hair loss
- Right nutrition is crucial: This Food get you healthy through the winter
Vitamin D deficiency can have serious consequences, ranging from weakening of bones to death. Study results also show that a healthy vitamin D household Death rate from cancer can be significantly reduced. Vitamin D is one of those the fat soluble vitamins and is on bone metabolism involved. The vital substance strengthens the skeleton and affects ours muscles.
Vitamin D deficiency: why the vitamin is important right now
In the sunny months, vitamin D deficiency is rarely an issue: During this time, the skin forms 80 to 90 percent of the need usually itself. While the body can actually 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 sufficiently damaged Sonne is exposed. Of the The body needs UV 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: The sun exposure is too weak, we are less outside and show less skin. But even in summer, some people cannot completely compensate for the vitamin deficiency.
Therefore it can happen that you listless, tired or sad feel – which can indicate a deficiency.
Recognize vitamin D deficiency quickly: 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 symptoms of deficiency are according to the vitamin D guide:
- Increased susceptibility to infections
- mood swings
- Winter depression (or winter blues)
- hair loss
- muscle weakness
- Muscle aches
High in vital substances: These foods are natural sources of vitamin D
The German Society for Nutrition recommends for infants about 10 µg pro Tageveryone else should 20 µg take vitamin D every day when the body does not produce its own – i.e. in the colder 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 also causes damage to the body.
The other option is to have certain foods on your menu more often menu to put you back your vitamin D balance to enhance can. The absorption of vitamin D from food covers only a small part of our vitamin D requirement.
Nevertheless, one should regularly follow foods that contain the sun vitamin and thus natural vitamin D sources are, take.
1. Fish and Seafood
Fish are absolute vitamin D carriers. A look at the nutrient table shows that the 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 has at least 7.8 micrograms.
Salmon (16 µg per 100g) and eel (20 µg per 100g) are also suitable for filling up the vitamin tank.
- Atlantic herring (25 µg per 100g)
- Sardine (25 µg per 100g)
- Aal (20 µg per 100g)
- Salmon (16 µg per 100g)
- Schwarzer Heilbutt (15 µg per 100g)
In addition, fish is also rich 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 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 particularly rich in vitamin D.
- pure egg yolk (5.6 µg per 100 g)
- 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.
The vegetarian or vegan sources of vitamin D are mushrooms. The vital substance content varies from mushroom variety to mushroom variety. Porcini mushrooms are the most nutritious, followed by chanterelles and button mushrooms.
- Steinpilzraw (3.1 µg per 100g)
- chanterelleraw (2.1 µg per 100g)
- Mushroomraw (1.9 µg per 100g)
View vitamin D capsules
With these values, mushrooms are the absolute exception in the fruit and vegetable sector. Vegetarians and vegans therefore have a hard time replenishing their vitamin D stores with food. Therefore, preparations are often used. But only a few supplements are really effective. Here you will find the test results from 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 suitable for filling up at least the remaining requirement of the necessary daily dose. The latter also applies to the predominantly vegetable fat spread margarine.
Healthy through vitamin D: View the vitamin D guide 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 100g)
- 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 used to be considered the Vitamin D-rich foods par excellence. He is won from the Cod and haddock liver. Its taste takes some getting used to, but the vitamin D content is unsurpassed at 250 µg. That’s ten times the next best food, Atlantic herring.
- Lebertran (250 µg per 100 g)
Nevertheless, cod liver oil only occupies fifth place in this list, as it is hardly used today and consumption is really not enjoyable. But if you want to be healthy, you have to suffer. In addition to the high vitamin D content, the blubber 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 heaps of preparations and dietary supplements, you may well be consuming too much vitamin D.
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. Since vitamin D is stored in the body, both an acute and a gradual overdose are possible.
800 IU per day is recommended if there is no other source of vitamin D. IE is a unit for vitamins, 1 µg corresponds to about 40 IU. This means that the daily requirement of 20 µg corresponds to 800 IU. But there at one overdose Health damage can occur, one should before taking vitamin D supplements always with a doctor put in touch.
Avocados: how much vitamin D is in them? Incorrect database entry causes confusion
When dealing with foods containing vitamin D, you come across 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 content of the vitamin from 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 widespread German food database, which has since been corrected.
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