Does milk have vitamin D.
Vitamin D - foods high in content
Vitamin D - foods on the menu
The estimated need for vitamin D in children from one year of age, adolescents and adults is 20 micrograms per day. This enables the concentration of 25-OH-vitamin D (storage form of vitamin D) to be achieved in the blood that is considered optimal for healthy bones - namely at least 50 nmol / l (= 20 ng / ml).
With sufficient exposure to the sun, the recommended daily vitamin D requirement (and consequently the desired serum concentration of 25-OH vitamin D) can largely be covered by self-production: the body then produces 80 to 90 percent of the required amount of vitamin D in the skin Foods with a significant amount of vitamin D (eg fatty fish such as herring and mackerel) make up the (small) rest.
This becomes problematic when the skin is not exposed to enough sun or when the sun is too weak for the body's own production of vitamin D in the winter months Adults only have about two to four micrograms per day (even less in children). That means: To get the recommended dose of 20 micrograms per day, you would have to eat two kilograms of Emmentaler, for example.
In the summer months, with its sufficiently intense exposure to the sun, we cannot avoid going outside regularly if we do not want to risk a vitamin D deficiency. Those who regularly let the sun shine on their skin in summer also fill up their vitamin D stores. The body can draw on it in winter when sunlight is scarce.
In addition, experts recommend consuming foods with vitamin D regularly - even if the diet only accounts for a small proportion of the needs. But first you have to know: Which foods contain vitamin D, and in significant quantities?
Where is vitamin D in?
Cod liver oil was once considered the ultimate vitamin D-rich food. It is fatty oil that is extracted from the liver and kidneys of the water dwellers. In fact, cod liver oil contains a comparatively large amount of the sun vitamin. But it doesn't taste particularly tasty.
Fortunately, there are alternatives - though not very many. It is primarily animal foods that have a relevant vitamin D content. But there are also some plant-based foods that contain vitamin D, as you can see in the table below:
Vitamin D: food table
This is how you meet your vitamin D needs
In which food portions is the recommended amount of around 20 micrograms of vitamin D per day? Here are some examples:
- 100 grams of eel
- 80 to 90 grams of herring
- 4 egg yolks (e.g. as an omelette)
Anyone who eats foods of animal origin can therefore cover their needs. Vegans, however, who do without animal products completely, have a hard time with vitamin D. With the exception of mushrooms, fruit and vegetables contain vanishingly small amounts of the vitamin. In addition, plant foods only contain vitamin D2 - the less effective, plant-based counterpart to human and animal vitamin D3. The food choices for vegans should therefore be made particularly carefully. Sometimes it can also be useful to take vitamin D supplements (in consultation with a doctor).
Vitamin D: Food Storage and Processing Instructions
Vitamin D is comparatively heat-stable and is retained even during cooking at temperatures of up to 180 degrees Celsius. Fatty vitamin D foods such as appropriately fortified margarine or cooking oils are therefore ideal for preparing warm dishes that contain vitamin D.
Are vitamin D supplements necessary and useful?
As mentioned above, there are hardly any foods with a lot of vitamin D. It is therefore difficult to meet requirements solely through foods containing vitamin D if there is insufficient sunlight. In this case, adding vitamin D via supplements (e.g. vitamin D tablets) is often useful.
However, high doses of vitamin D can lead to sometimes serious health side effects. It is therefore advisable to have your doctor check your vitamin D supply first (measurement of 25-OH vitamin D in the blood) before resorting to vitamin D supplements. If you actually have a deficiency, your doctor will recommend a suitable dose of vitamin D depending on the extent of the deficiency.
Please discuss with your doctor whether foods with a lot of vitamin D can or should be consumed in addition.
Author & source information
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