These foods contain a lot of vitamin D! – healing practice

Vitamin D deficiency can lead to health problems

Vitamin D is vital for our organism. However, the vitamin is largely obtained from sunlight. However, especially in winter, the sunshine is not enough to meet our daily needs. Foods with vitamin D can help prevent a deficiency. Studies also point out that a deficiency in the vitamin promotes severe corona courses.

Is widespread Vitamin D deficiency but especially in older people. Health experts therefore advise making up for the deficiency.

The need for vitamins and trace elements remains high

Eating habits and metabolism usually change with age. Seniors over 70 are usually no longer as physically active as they were in younger years, basal metabolic rate and calorie requirement decrease, Loss of appetite is widespread. But the Need for vitamins and trace elements remains high. In many cases, this leads to an insufficient supply of certain nutrients. So one study showed that about half of those over 65 have a vitamin D deficiency. Health experts recommend making up for this deficiency.

In the cold months there is not enough sun intensity

“About 80 percent of vitamin D is formed in the skin with the help of UV-B radiation from sunlight,” explains the German Geriatric Society (DGG) in an older press release.

It is therefore important to soak up enough sun in the warm months.

“However, the sun is not a reliable source: in the months of November to May, the sun’s intensity is insufficient in all of Europe“, according to the DGG.

Therefore, many people turn to dietary supplements. Elderly people in particular, especially those over the age of 70, often need vitamin D supplementation.

Use particularly high-quality food

You should consume one gram of protein per kilogram of body weight per day, recommends DGG President Jürgen Bauer.

“Due to the decline in physical activity that can usually be observed beyond the age of 70, the average calorie requirement falls in this phase of life,” said the doctor, according to a statement from the APA news agency.

“Nevertheless, the need for micronutrients such as vitamins and trace elements remains unchanged. Therefore, older people should use particularly high-quality foods when choosing their food. Otherwise, they face a deficit in this regard, ”warns the expert.

Vitamin D has a special position among vitamins.

“It is of particular importance for bones and muscles. As a result of skin aging, older people are particularly susceptible to a vitamin D deficiency, as their needs can hardly be met from natural foods – not even in combination with greater exposure to the sun, ”explains the expert in the agency report.

These foods contain the most vitamin D (all data in micrograms per 100 g of food):


  • Lebertran: 330 µg / 100 g
  • fermented eel: 90 µg / 100 g
  • Hering: 31 µg / 100 g
  • salted Matjeshering: 27 /g / 100 g
  • Bückling: 25 µg / 100 g
  • Forelle: 22 µg / 100 g
  • Salmon: 16 ug / 100 g

Meat and offal:

  • Veal: 3.8 µg / 100 g
  • Lammleber: 2 µg / 100 g
  • Rinderleber: 1,7 µg / 100 g

Vegetables and mushrooms:

  • Avocado: 3,4 µg / 100 g
  • Steinpilze: 3,1 µg / 100 g
  • Processed cheese: 3.1 µg / 100 g
  • Table morels: 3.1 µg / 100 g


  • Chicken egg yolk: 5.6 µg / 100 g
  • Whole chicken egg: 2.7 µg / 100 g

Dairy products:

  • Processed cheese: 3.1 µg / 100 g
  • Gouda: 1,3 µg / 100 g
  • Rahm: 1,1 µg / 100 g
  • Emmentaler: 1,1 µg / 100 g
  • Gorgonzola: 1 µg / 100 g


  • Margarine: 2,5 µg / 100 g
  • Butter: 1,2 µg / 100 g

Taking vitamin D supplements

The intake of vitamin D supplements should always be discussed with the family doctor.

Such dietary supplements are not advisable for all people, recently warned experts from the Lower Saxony Chamber of Pharmacists.

And the Drugs Commission of the German Medical Association (AkdÄ) pointed out that there is also a Overdosing with vitamin D supplements can come.

Avoid weight loss

“The value of taking a multivitamin pill regularly has not been scientifically proven,” says Bauer.

It is also important for older seniors to ensure stable weight development.

“Beyond the age of 70, weight loss should be avoided if possible, since otherwise there is a risk of excessive loss of skeletal muscles and the occurrence of so-called sarcopenia (muscle wasting),” explains the geriatrician.

Diets could easily lead to malnutrition.

Sufficient protein intake

But muscle maintenance and building can also be implemented into old age. “A sufficient intake of protein is particularly important in old age, as this counteracts muscle breakdown. It can even be a little more protein than when we were younger, ”says Bauer.

“The official recommendation for seniors is an intake of one gram of protein per kilogram of body weight per day. The older adult does not have to use meat as a source of food, ”explains the doctor.

“Alternatively, high-quality dairy products and vegetable protein sources are available. A low-protein diet, on the other hand, can be seen as a real ‘muscle killer’. “

According to the expert, the necessary protein intake in sarcopenia patients could even be up to 1.4 grams per kilogram of body weight per day. (sb, ad)

Author and source information

This text complies with the requirements of specialist medical literature, medical guidelines and current studies and has been checked by medical professionals.


  • Robert Koch Institute: Answers from the Robert Koch Institute to frequently asked questions about vitamin D (accessed: February 21, 2020), RKI FAQ

Important NOTE:
This article is for general guidance only and should not be used for self-diagnosis or self-treatment. He can not substitute a visit at the doctor.


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