About Vitamin D
Vitamin D is a true multi-talent involved in numerous important processes in the body. But how can our body absorb the vitamin and what should be considered?
Why Vitamin D is important
The vitamin plays an essential role in our body:
The vitamin plays an essential role in our body:
- it contributes to normal absorption and utilization of calcium and phosphorus
- it contributes to normal calcium levels in the blood
- it contributes to the maintenance of normal bones
- it contributes to the maintenance of normal muscle function
- it contributes to the maintenance of normal teeth
- it contributes to the normal function of the immune system
- it has a function in cell division.
Vitamin D belongs to the group of fat-soluble vitamins. As such, it can be stored in fat and muscle tissue as well as in the liver. The most important forms are D2 and D3.
How Vitamin D is absorbedVitamin D is also called the sun vitamin. There is a good reason for this. With the help of sunlight, or more precisely UV-B radiation, the skin produces the vitamin itself. Window panes block part of the UV-B radiation, which is why being outdoors is necessary. In summer, when the sun is intense, just a few minutes are enough, so the risk of sunburn or other disadvantageous consequences of UV light is low.
You should not apply sunscreen during this short time, as it inhibits the absorption of UV-B rays by the skin and thereby reduces vitamin D formation. On cloudy days or outside of summer, you should spend more time outdoors. In winter, however, even this is usually not enough, especially since a large part of the skin is covered with clothing during this time. In Germany, the body's own formation of vitamin D through the sun is only possible from about March to October. There are many other factors that influence the vitamin D formation of our body throughout the year, such as age or other physical conditions.
Vitamin D in food
Vitamin D is also found in food, but only in small amounts, which can only be seen as support for the vitamin D supply. The valuable vitamin occurs, for example, in chicken livers, eggs, and dairy products like yogurt and cheese. Fish is also a good source of vitamin D, especially fatty varieties like herring, salmon, eel, sardines, and sprats. Furthermore, mushrooms are a source of small amounts of vitamin D. With a little trick, you can increase the vitamin D content in mushrooms even further. Place them in sunlight for a short time before consumption. This causes mushrooms to produce more vitamin D, which you then absorb into your organism during consumption. However, the intake of vitamin D through food usually only makes a small contribution to supplying our body with this vital vitamin.
Vitamin D overdose
Unlike water-soluble vitamins, excess amounts of fat-soluble vitamin D are not excreted. Thus, it accumulates in the body with a permanently high intake. Symptoms of a level that is too high
high vitamin D levels include headache, nausea and loss of appetite, vomiting, constipation and reduced muscle tone. If the vitamin D level is permanently too high, kidney stones can form.
Instructions for vitamin D-rich mushrooms
Mushrooms are, as described above, perfect vitamin D stores. To benefit from vitamin D even in winter with low sunlight, here is a recipe:
Clean the mushrooms with a soft cloth or a brush (Do not wash, otherwise the mushrooms will become mushy!)
- Slice the mushrooms and place them in the sun for 5 hours. Now the mushrooms have stored a lot of vitamin D.
- Remove mushrooms from the sun and let them dry completely
- Grind the dried mushrooms with a blender and then store them in a dry, airtight jar