Vitamin D is somewhat underestimated by most because it is much less well known than, for example, the ubiquitous vitamin C. Vitamin D is particularly important for bones and the immune system. The body can produce it itself, but it can only do this with the help of sunlight. Especially in the winter months you get into it Germany but clearly too little. No wonder more and more people are struggling with a deficiency. But how can one Vitamin D deficiency resolved will?
The sun is absent
People who live in northern Germany have the worst cards, because here there is the least sun overall when you look at the whole year. One can assume that around 30 percent of Germans have too little vitamin D in their blood during autumn and winter. If you have a long-term deficiency, this can also lead to health problems, because the body needs vitamin D in order to be able to filter the calcium from food and to be able to use it for the bones and teeth. There are also clear indications that vitamin D strengthens the immune system, which is particularly beneficial in the cold months.
Vitamin D and the bones
When things get bad, a lack of vitamin D can decrease bone density. In older people, this can lead to osteoporosis. In addition, there are muscle weakness or respiratory infections, as well as depression or general mood swings, which can occur with a lack of vitamin D. Rickets can develop in young children, which might result in deformity of the skeleton.
Prevent the shortage
It can help if you go out into the fresh air regularly and take walks in the fresh air, for example. If you build up a lot of vitamin D reserves during the lighter months, you can benefit from them well into winter. The body can store the reserves in fat and muscle tissue, among other things. The RKI has already issued a guideline that between March and October you should sit in the sun up to three times a week with your face and arms uncovered.
This is enough for the body to last half the time that sunburn might occur. It is important that you skin without sunscreen exposed to the sun to produce vitamin D. For lighter skin types, 10 minutes in the sun can be enough to produce enough vitamin D. As a rule, this supply is then sufficient to prevent at least one complete shortage. In addition, the body does not completely stop production in winter, but only reduces it.
Vitamin D in food
You can have a part of it Vitamin D requirements can also be met through food. Among other things, this includes fish very suitable, but also Dairy products contain quite a lot of vitamin D. For many years, the rumor has persisted that avocados contain a lot of vitamin D, but new studies have shown that the amount is hardly relevant. The same applies to tea, coffee, potatoes or other whole grain products.
Bild: @ depositphotos.com / annavaasi
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