2024-04-18 11:21:15
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A healthy adult can meet their vitamin D needs with sunlight and certain foods. You can find out what these are here.
Vitamin D strengthens muscles and bones and is involved in many metabolic processes in the body. Our body can produce it itself – with the help of sunlight. In people who are regularly outside, the skin produces 80 to 90 percent of the vitamin D it needs under the typical living conditions in this country, the pharmacies Umschau informs. No long sunbathing is necessary for this. It is enough to expose your hands, face and parts of your arms and legs to the sun every day. However, the skin’s own protection time should not be exceeded due to the risk of skin cancer.
A number of foods also help to supply the body with vitamin D. Some also take nutritional supplements. However, you should not take these without consulting a doctor, as an overdose of vitamin D can lead to kidney stones or kidney calcification. According to the Pharmacy Umschau, anyone who does not take vitamin D preparations* but only gets vitamin D in the form of sunlight and food does not have to worry about an overdose. The German Society for Nutrition also warns: “Since a majority of the healthy German population is not expected to have a vitamin D deficiency, the vitamin D supply should only be determined if there is a reasonable suspicion of a deficiency or in people at risk.” In extreme cases it can Vitamin D deficiency in children leads to X or O legs*reports 24vita.de.
Only take vitamin D supplements if your doctor diagnoses a deficiency
If your doctor has diagnosed a vitamin D deficiency, various dietary supplements may be considered. Your doctor can recommend a preparation for you. There is a large selection of products in pharmacies and drugstores, for example Vitamin D 1000 von Doppelherz (promotional link).
Vitamin D bombs: These foods contain a particularly high amount of the “sun hormone”
Vitamin D is also known as the sun hormone because, strictly speaking, it is the precursor to a hormone. When the sun hits our skin, the liver and kidneys produce active vitamin D, reports Norddeutscher Rundfunk. But the following foods can also be very good sources of vitamin D:
- Salmon: 85 grams contains 375 international units (IU) of vitamin D.
- Trout: One serving of raw farmed rainbow trout contains 540 IU of vitamin D, according to Business Insider.
- Maitake Pilze: 150 grams of raw maitake mushrooms contain 786 international units of vitamin D.
- Owner: One large egg contains around 44 international units of vitamin D.
When buying fish: Prefer sustainably caught fish or fish bred in organic aquaculture so as not to support overfishing of the world’s oceans. Therefore, pay attention to organic and environmental labels when purchasing. The Nature Conservation Association Germany e. V. recommends above all Naturland wild fish as a “very ambitious ecological certification system”. The organization’s certification system is also generally recommended Friend of the Sea. Fish should also be considered a special meal and not an everyday food, as Bayerischer Rundfunk informs. (jg) *Merkur.de and 24vita.de are an offer from IPPEN.MEDIA.
Continue reading: Low vitamin D levels, higher risk of corona? Expert gives new recommendation.
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