- risk fr Vitamin D deficiency I Herb and Winter especially high
- There may be a flaw serious health follow have
- Only 40 percent Adults in Germany have one optimal vitamin D value
- With various tips and food you can miss prevent
The risk of vitamin D deficiency is especially high in autumn and winter. The vitamin, which the body can only produce on its own when exposed to sunlight, often falls below optimal values in winter.
Vitamin D deficiency can have serious consequences
“Still, very few suffer from a true vitamin D deficiency,” says nutritionist Yvonne Mller of AOK Kronach. Vitamin D deficiency can lead to serious consequences. One study even concludes that it may increase the risk of death.
“Vitamin D helps the body absorb calcium from food and thus hardens bones and teeth,” adds Ulrike Umlauft, nutrition consultant at the AOK directorate in Coburg. It also has a positive effect on muscle strength and strengthens the immune system.
A true vitamin D deficiency can have serious consequences: it can lead to a softening of the bones called rickets in infants and young children, and osteomalacia in adults. “These diseases can actually be well treated with vitamin D tablets,” says Yvonne Mller. In addition, vitamin D deficiency is considered a risk factor for osteoporosis in the elderly.
RKI study on vitamin D: only 40 percent of adults with optimal value
According to a study by the Robert Koch Institute (RKI), only less than 40 percent of adults in Germany reach optimal vitamin D value. It makes sense to check this value only by people at high risk of vitamin D deficiency.
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These include the elderly, sedentary, or a chronic disease of the stomach, intestines, liver, or kidneys, or a disease of osteoporosis. A doctor’s blood test can confirm that your vitamin D level is too low.
In any case, the intake of vitamin D tablets should always be discussed with the family doctor. Because too much vitamin D can also be harmful. “Excessive amounts of vitamin D increase the level of calcium in the blood with the risk of kidney failure,” warns Yvonne Mller.
Preventing vitamin D deficiency: Walks and certain foods can help
Anyone can do a few things to prevent a vitamin D deficiency. An important point is nutrition. Certain foods can help replenish vitamin D stores.
Avoiding smoking and exercising regularly in the fresh air also help. Those who naturally replenish their vitamin D stores in summer can also benefit from it in winter. So general advice, at least Take a walk outdoors two or three times a week from March to October and expose the face, hands and arms to the sun for a short time and without sun protection (use sunscreen on time).
However, even in winter, if you take a walk for 20-30 minutes with bare face and without gloves, the body produces some vitamin D.says Ulrike Umlauft. With the effect of sunlight, the body meets 90 percent of its needs, but you can also help with food: Some foods contain significant amounts of vitamin D. mushrooms (Porcini mushrooms, shiitake, mushrooms), veal, liver, margarine and eggs (see also www.aok.de/ffektenboxen and www.verbüberszentrale.de). Oily fish such as cod or salmon are also particularly rich in vitamin D. You can do something good for your vitamin D levels with this recipe.
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