2023-07-17 09:33:50
Do you suffer from a vitamin D deficiency? Especially in the dark season, it can be difficult to form enough vitamin D in the body from sunlight. With the right foods, such as salmon, eggs or mushrooms, you support your vitamin D balance all year round. Here you will find valuable tips about the “sun vitamin”.
Sun and food: how do we absorb vitamin D?
Vitamin D is important to them bone formation, teeth and cell growth. It regulates the calcium and phosphate metabolism and thereby promotes the mineralization and hardening of the 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. Due to 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 affected. The “sun 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 from?
The sun is an important source of vitamin D. The vitamin is often referred to as the “sunshine vitamin”. Only ten to twenty percent of the vitamin D requirement can be determined via the food cover. 80 to 90 percent must the body be under the influence of sunlight produce themselves. The sun’s UVB rays penetrate the top layers of the skin, where they form previtamin D3 from 7-dehydrocholesterol (a type of cholesterol). This is then converted in the liver to 25-OH vitamin D3 (calcidiol) and stored in muscles and adipose 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 develops a hormonal effect that influences metabolism, for example.
These receptors are found in all kinds of cells in the body, including Brain, muscles and the Annoy. As a result, vitamin D has a wide range of effects 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 Society for Nutrition (DGE) recommends children, adolescents and adults every day 20 µg Vitamin D, which is equivalent to 800 International Units (IU), to be consumed through diet. However, these are estimates, as it varies from person to person as to how much vitamin D each person produces themselves. The decisive factors are where you live, the position of the sun, lifestyle, skin type and age.
You should get most of the vitamin D you need stays outdoors cover. However, this is not always possible. Because only from April to September is the sun high enough to provide us with enough vitamin D. In addition, we usually spend a lot of time in closed rooms because of our jobs. Especially in the dark season, our body often does not get enough vitamin D. So watch out for one healthy eating with foods high in vitamin D. These include, among others:
Salmon
Above all animal products contain vitamin D Oily fish such as mackerel, salmon or herring are particularly good sources of vitamin D. 100 grams of salmon contain 16 μg of vitamin D, which corresponds to 640 IU. Try to incorporate fish into your diet once or twice a week. Our tip: A portion of wild salmon even contains more than twice the amount of international units of vitamin D.
Mushrooms
Also Mushrooms are good suppliers of vitamin D, but only if they grow under sunlight could. Because only then do they – like humans – produce vitamin D. Since vitamin D is heat-resistant, it remains even after cooking. However, today most cultivated mushrooms are cultivated without daylight or with artificial light. Porcini mushrooms contain 3 μg (120 IU), button 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 boiled eggs. The egg yolk in particular is particularly rich. Two eggs (about 100 grams) can provide you with 2.78 μg (111 IU) of vitamin D.
oatmeal
Consume more often during the darker months or even if you have a vitamin D deficiency oatmeal. They contain many vitamins, minerals and trace elements and are therefore 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, preferably through sunlight or through nutrition. Nevertheless, at least 30 percent of Germans have too little vitamin D in their blood in the months of September to April, that’s what one found Study from the National Library of Medicine in 2015. You should too Lack have vitamin D, you can Vitamin D preparations grasp. Be sure to clarify this with your doctor first. Through a blood test a corresponding deficiency can be diagnosed and the preparations can be prescribed.
Increasing the vitamin D balance in the body with supplements 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
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