- risk for Vitamin D deficiency im Herbst and Winter especially high
- A defect can serious health follow to have
- Just 40 percent of adults in Germany have one optimal vitamin D value
- With various tips you can a lack prevent
The risk of a vitamin D deficiency is particularly high in autumn and winter. The vitamin, which the body can only produce itself when exposed to sunlight, often sinks below the optimal values in winter.
This is why vitamin D is so important to our body
“Even so, very few of them suffer from a real vitamin D deficiency,” says nutritionist Yvonne Müller from AOK Kronach. A vitamin D deficiency can have serious consequences. One study even concludes that it can increase the risk of death.
“Vitamin D supports the body in absorbing calcium from food and thus hardens bones and teeth,” adds Ulrike Umlauft, nutritionist at the AOK directorate in Coburg. It also has a positive effect on muscle strength and strengthens the immune system.
A real deficiency in vitamin D can have serious consequences: it can lead to a softening of the bones, called rickets in infants and young children, and osteomalacia in adults. “These diseases can actually be treated well with vitamin D tablets,” says Yvonne Müller. In addition, a vitamin D deficiency in the elderly is a risk factor for osteoporosis.
Research on vitamin D: only 40 percent of adults with optimal value
According to a study by the Robert Koch Institute (RKI), only just under 40 percent of adults in Germany achieve an optimal vitamin D value. It makes sense to only have this value checked by people who have an increased risk of a vitamin D deficiency.
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These include people of advanced age, immobility or a chronic disease of the stomach, intestines, liver or kidneys or an osteoporosis disease. A doctor’s blood test can confirm that vitamin D levels are too low.
In any case, the intake of vitamin D tablets should always be discussed with the family doctor. Because too much vitamin D can also be harmful. “Excessive amounts of vitamin D increase the calcium level in the blood with the risk of kidney failure,” warns Yvonne Müller.
Preventing vitamin D deficiency: Walks and certain foods can help
Everyone can do a few things to prevent vitamin D deficiency. Diet is an important point. Certain foods can help replenish vitamin D stores.
Refraining from smoking and exercising regularly in the fresh air also help. Those who replenish their vitamin D stores naturally in summer can benefit from it in the winter months. So the general recommendation is, at least From March to October, take a walk in the open air two or three times a week and expose the face, hands and arms to the sun briefly and without sun protection (use sun protection in good time).
“But even in winter the body produces some vitamin D if you go for a walk outside for 20 to 30 minutes with a clear face and without gloves”says Ulrike Umlauft. The body covers up to 90 percent of its needs through the action of the sun’s rays, but you can also help with food: Some foods contain significant amounts of vitamin D. These include mushrooms (Porcini mushrooms, shiitake, mushrooms), veal, liver, margarine and egg (see also www.aok.de/ Faktenboxen and www.verbüberszentrale.de). Fatty fish, such as cod or salmon, are also particularly rich in vitamin D. With this recipe you can do something good for your vitamin D level.
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