2023-10-24 08:27:00
Do you suffer from a vitamin D deficiency? Especially in the dark season, it can be difficult to produce enough vitamin D in the body through sunlight. With the right foods, such as salmon, eggs or mushrooms, you can support your vitamin D balance all year round. Here you will find valuable tips about the “sunshine vitamin”.
Sun and food: How do we absorb vitamin D?
Vitamin D is significant for the Bone formation, teeth and cell growth. It regulates calcium and phosphate metabolism and thereby promotes the mineralization and hardening of bones. In addition, vitamin D also supports the body’s immune function because the vitamin promotes the production of immune cells.
Vitamin D also works depressions and chronic fatigue in contrast to. Through its influence on cell renewal, vitamin D has a positive effect on skin and hair. The protection and regeneration of nerve cells and neuronal connections are also influenced. The “sunshine vitamin” also regulates the composition of the Darmflora with and thus ensures a functioning digestion. In addition, the growth and performance of the Muscles supports.
Where does the body get vitamin D?
The sun is an important source of vitamin D. The vitamin is often referred to as the “sunshine vitamin”. Only ten to 20 percent The vitamin D requirement can be determined via the food cover. 80 to 90 percent the body must be under the influence of the sunlight produce yourself. The sun’s UVB rays penetrate the outermost layers of skin and form previtamin D3 from 7-dehydrocholesterol (a type of cholesterol). This is then converted into 25-OH vitamin D3 (calcidiol) in the liver and stored in muscles and fatty tissue.
The active vitamin D (1,25-OH-D or calcitriol) then binds to the so-called Vitamin D receptors. As a result, it acts directly on the cell and has a hormonal effect that, for example, influences metabolism.
These receptors are found in all kinds of cells in the body, including: Brain, Muscles and the Annoy. This means that vitamin D has a versatile effect throughout the body.
You can see which vitamins are also important for our body in the video:
How much vitamin D do we need?
The German Nutrition Society (DGE) recommends daily intake for children, young people and adults 20 µg Vitamin D, which corresponds to 800 international units (IU), through the diet. However, these are estimates, as how much vitamin D each person produces varies from person to person. The decisive factors are where you live, the position of the sun, lifestyle, skin type and age.
You should get most of your vitamin D requirements Outdoor stays cover. However, this is not always possible. Only from April to September is the sun high enough to provide us with enough vitamin D. In addition, our jobs usually mean we spend a lot of time indoors. Our bodies often don’t get enough vitamin D, especially in the dark season. So pay attention to one healthy eating with foods that contain a lot of vitamin D. These include, among others:
Salmon
Above all animal products contain vitamin D. Fatty fish such as mackerel, salmon or herring are particularly good sources of vitamin D. 100 grams of salmon contains 16 μg of vitamin D, which is equivalent to 640 IU. Try to include fish in your diet once or twice a week. Our tip: One serving of wild salmon contains more than twice the amount of international units of vitamin D.
Mushrooms
Also Mushrooms are good sources of vitamin D, but only if they grow under sunlight could. Only then do they – like humans – produce vitamin D. Since vitamin D is heat-resistant, it remains present even after cooking. However, most cultivated mushrooms today are cultivated without daylight or with artificial light. Porcini mushrooms contain 3 μg (120 IU), mushrooms 2 μg (80 IU) and chanterelles 2.1 μg (84 IU)
Owner
Compared to others vegetarian foods There is a large amount of vitamin D in it boiled eggs. The egg yolk in particular is particularly rich in this. Two eggs (approximately 100 grams) can provide you with 2.78 μg (111 IU) of vitamin D.
oatmeal
Reach out more often in the darker months or even if you have a vitamin D deficiency oatmeal. They contain many vitamins, minerals and trace elements, making them a real powerhouse.
If you want to lose weight, read our article on “Losing weight with oatmeal”.
When the sun doesn’t shine: do vitamin D supplements help?
The DGE recommends an adequate supply of vitamin D, best through sunlight or through diet. Nevertheless, at least 30 percent of Germans have too little vitamin D in their blood between September and April, one found Study the “National Library of Medicine” in 2015. You should have one too Lack If you have vitamin D, you can Vitamin D preparations grab. Be sure to clarify this with your doctor first. Through a Blood test A corresponding deficiency can be diagnosed and the preparations prescribed.
Increasing the vitamin D balance in the body through preparations usually takes a few weeks. The greater the vitamin D deficiency, the longer it takes for the stores to be replenished. How long it takes to produce vitamin D naturally (in the sun) is very individual. Factors such as skin type, age or even the time of day and season play a role.
Also interesting: Losing weight with psyllium husks. And: constantly tired? These 10 foods help with iron deficiency
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