Table of Contents
Strong bones, strong muscles
Vitamin D is mainly formed in the body itself from exposure to the sun from vitamin precursors. It is therefore important to let UVB rays shine on our skin as regularly as possible. Not getting enough sun? Then we should cover our daily dose of vitamin D through our food. This is important because vitamin D regulates calcium and phosphate metabolism and thus promotes the hardening of our bones. It also affects muscle strength.
Vitamin D in foods
Strictly speaking, vitamin D is not a vitamin because our body can produce it itself (the others have to be supplied). We take in a small proportion of vitamin D – a maximum of 20 percent – through food. But only in cod liver oil is there plenty. We would have to consume 300 g of wild salmon, the second-best supplier, every day to fully cover our requirement of 2000 to 4000 IU (= international units, 1 microgram corresponds to 40 IU). Or four kilos of Gouda. Absurd, sure. In-house production delivers better values: hits the skin with ultraviolet light, the precursor of a hormone is converted into vitamin D there. That’s why we also call it the sun vitamin or sun hormone. It travels through the bloodstream to the liver and further to the kidneys. There it is converted into its active form, the so-called D3.
Daily requirement: Women need 20 micrograms (μg) of vitamin D – contained in 150 g of salmon chop. Attention: Our daily requirement cannot be covered with egg yolk, cheese or plant-based foods alone.
Sunbathing for Vitamin D
In principle, everything works fully automatically. Nevertheless, there is a vitamin D deficiency across the board. Experts estimate the proportion of the population that does not have an adequate supply of vitamin D at 60 to even 90 percent. A deficiency is present when your vitamin D level is below 30 ng/ml blood. In principle, it would be sufficient to hold your face, hands and forearms in the sun for five to 15 minutes, depending on your skin type, three or four times a week at lunchtime in summer – roughly the self-protection time. Without sun protection cream! A tip for minimizing the risk of cancer: The free “UV Check” app (for all smartphones in the App Store) shows the self-protection time of your skin. So far so easy. First of all, it’s winter. And because of the position of the sun, not enough UVB rays hit the earth here. Secondly, we are either clothed down to the tip of our noses or have sunscreen on in both summer and winter. So no vitamin D synthesis can take place.
The underestimated vitamin
Until recently, vitamin D was primarily associated with bone health. Today we know that, in addition to osteoporosis, a deficiency can promote many other diseases, from Alzheimer’s and diabetes to heart attacks and cancer. Prevention physician and author Prof. Dr. Jörg Spitz explains: “Since vitamin D is the precursor of a hormone that practically all cells need for their metabolism, there is almost no process in the body that is not affected by a deficiency. This applies to the nerve cells of the brain as well as to the cells of the muscles or the immune system.” The great strength of vitamin D is above all that it prevents chronic diseases or has a positive influence on them as they progress. There are numerous studies on this. A Finnish study lasting more than 30 years has shown that Newborns who received high doses of vitamin D in the first year of life had a 78 percent lower risk of developing type 1 diabetes. A recent study from Denmark suggests a connection between genetic vitamin D deficiency and a lower life expectancy. Canadian scientists were able to prove that the lower the vitamin D level, the more pronounced the depressive mood. A Japanese study found that daily intake of high doses of vitamin D reduced the risk of contracting influenza A by 42 percent. Canadian scientists were able to prove that the lower the vitamin D level, the more pronounced the depressive mood. A Japanese study found that daily intake of high doses of vitamin D reduced the risk of contracting influenza A by 42 percent. Canadian scientists were able to prove that the lower the vitamin D level, the more pronounced the depressive mood. A Japanese study found that daily intake of high doses of vitamin D reduced the risk of contracting influenza A by 42 percent.
The easy way: a replacement
So what dose is sensible and effective? The German Society for Nutrition (DGE) drastically increased the reference values for daily intake some time ago. She now recommends 800 IU. The Osteology umbrella organization (DVO) has also adjusted its guidelines and recommends up to 2000 IU. In what form is up to you. In principle, an overdose is also conceivable. However, even taking 10,000 IU daily for five months did not result in an overdose in a US study. Pharmacist Uwe Gröber from the Academy for Micronutrient Medicine reassures: “In general, you are not doing anything wrong if you regularly take an additional 1000 to 2000 IU of vitamin D as a supplement, at least during the winter months.” B. “tetesept Vitamin D3 1000”) or in the pharmacy as granules for on the go (“Vigantolette Sticks”), you can also just suck one gel tab per week (“Vitamin D-loges 5600 IE”). A single intake of 10,000 IU increases the blood level by 1 ng/ml. In long-term therapy, the level increases by 10 ng/ml after a few months if you take 1000 IU daily. First, have your blood levels of vitamin D determined. This IGeL service costs around 30 euros at the doctor’s office – as much as a test set for use at home (available at if you take 1000 IU daily. First, have your blood levels of vitamin D determined. This IGeL service costs around 30 euros at the doctor’s office – as much as a test set for use at home (available at if you take 1000 IU daily. First, have your blood levels of vitamin D determined. This IGeL service costs around 30 euros at the doctor’s office – as much as a test set for use at home (available atwww.cerascreen.de ). Here, too, a specialist laboratory evaluates your blood sample (a drop!). In spring you can check the success of your self-medication with a new test.
Fried salmon with Asian vegetables
FOR 4 PEOPLE
- 1 organic lime
- 200 g Basmatireis
- salt
- 1 small pointed cabbage (approx. 1 kg)
- 400 grams of carrots
- 1 piece of ginger (approx. 3 cm)
- 2 tbsp olive oil
- 250 ml vegetable broth
- 1 pot coriander
- 4 Lachskoteletts at 150 g
- 4 EL sesame together
- pepper from the grinder
Rinse the lime with hot water and pat dry. Peel off about 5 fine strips of zest. Cook the rice with the same amount of lightly salted water and the lime zest for about 12 minutes. Clean and wash the cabbage and carrots. Cut cabbage into strips. Slice the carrots into strips with a vegetable peeler. Peel ginger, chop finely. Heat 1 tbsp oil. Fry the ginger, cabbage and carrots. Deglaze with broth and steam for about 10 minutes. Pluck the coriander leaves. Rinse the salmon in cold water, pat dry with kitchen paper. Briefly toast the sesame seeds in a non-stick pan. Heat the remaining oil. Fry the salmon on both sides for about 8 minutes until golden brown. Season with salt and pepper. Serve the salmon with lime rice and Asian vegetables. Sprinkle everything with sesame and coriander.
Per person 410 kcal / fat: 12 g
Preparation time approx. 30 minutes
Salmon rolls
FOR ABOUT. 15 ROLLS
- 1 egg (size M)
- 1-2 tsp pickled capers
- 1/2 bunch of chives
- 100 grams of cream cheese
- pepper and salt
- 200 g sliced smoked salmon
Hard boil the egg in a little water for about 10 minutes. Peel off the shell. Let the egg cool slightly and chop finely. Finely chop capers. Rinse the chives, shake dry, cut into small rolls. Mix cream cheese, egg, capers and chives until creamy. Spice up. If necessary, halve large salmon slices. Spread 1-2 teaspoons cream on each slice and roll up.
Per piece 60 kcal / fat: 4 g
Preparation time approx. 20 minutes
Pepper and Cheese Omelet
Cheese and eggs provide vitamin D – ideal if we eat both together: cut 1/2 red pepper and 1 large slice of Gouda into fine strips. Beat 2 eggs until fluffy. Heat 1 tsp olive oil. Fry the peppers. Add eggs and cheese. Season with salt and pepper and let set. Sprinkle with fresh chopped basil.
Sunlight Walk
Since vitamin D is mainly formed on the skin by the sun, you can easily take in 20 μg with this “sun recipe”: In spring, if you have light skin, stay in the sunlight for 10 to 20 minutes a day – without clothes, face, hands and covered parts of arms and legs. By the way: If the body absorbs more vitamin D than it needs from the sun or food, it can store it in the liver for gray winter days.
