2023-10-04 17:25:00
Title: Combat Vitamin D Deficiency with the Right Foods
Subtitle: Valuable tips for maintaining a healthy vitamin D balance year-round
Date: [Insert Date]
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”.
Vitamin D is significant for 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 works against depressions and chronic fatigue. 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 gut flora and thus ensures a functioning digestion. In addition, it supports the growth and performance of muscles.
The sun is an important source of vitamin D. The vitamin is often referred to as the “sunshine vitamin”. Only ten to 20 percent of the vitamin D requirement can be determined via food. 80 to 90 percent of the body must be under the influence of sunlight to produce vitamin D. 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 the brain, muscles, and the kidney. This means that vitamin D has a versatile effect throughout the body.
The German Nutrition Society (DGE) recommends a daily intake of 20 µg Vitamin D, which corresponds to 800 international units (IU), through the diet for children, young people, and adults. 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 through outdoor stays. 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 a 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 corresponds 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. 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).
– Eggs: Compared to other vegetarian foods, boiled eggs contain a large amount of vitamin D. 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 the diet. Nevertheless, at least 30 percent of Germans have too little vitamin D in their blood between September and April, according to a study by the “National Library of Medicine” in 2015. If you have a vitamin D deficiency, you can grab Vitamin D preparations. 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.
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