How to get enough vitamin D

In winter, you are quickly at risk of a vitamin D too short. But why is this vitamin so important and in which products are a lot of vitamin D? In this blog you will find the answers

What is vitamin D?

Vitamin D is a fat-soluble vitamin. This means that these vitamins are mainly contained in the fat in products and that they can be stored in the tissues of the body.

Vitamins are nutrients that we need for normal growth and development and to stay healthy. We mainly get these vitamins from our diet. By eating varied food you generally get enough vitamins.

How do you get vitamin D?

Vitamin D is a vitamin that the body can produce itself. For this, sunlight is the main source. Under the influence of sunlight, the body can produce vitamin D in the skin itself. As a result, our body also makes more vitamin D in the summer than in winter. In addition, vitamin D is also present in products, especially in oily fish, but also in eggs and meat. Vitamin D is also added to halvarine, margarine and baking and roasting products.

Why important in vitamin D?

Vitamin D is especially needed to absorb calcium from our body. This is important for, among other things, the growth and maintenance of our bones and teeth, but has many more important functions in our body. The recommended amount of vitamin D is 10 micrograms per day. Only for people over 70 years of age a recommended amount of 20 micrograms per day applies. About 2/3E of our daily vitamin D comes from sunlight and the remaining 1/3E comes from our diet.

Sources of vitamin D

The best natural sources of vitamin D are oily fish such as mackerel, sardines and salmon and egg yolks. To give a better insight below a list of how much vitamin D is in a number of products:

  • Eel smoked (100 grams): 20.4 micrograms
  • Sardine (100 grams): 12.3 micrograms
  • Anchovies (100 grams): 11 micrograms
  • Trout (100 grams): 9.4 micrograms
  • Mackerel smoked (100 grams): 8.2 micrograms
  • Salmon (100 grams): 7.9 micrograms
  • Canned tuna (100 gr): 5.7 micrograms
  • Egg (100 gr): 2 micrograms
  • Tartare (100 grams): 0.8 micrograms
  • Margarine (10 grams): 0.75 micrograms

For example, you can see that fish in particular contains a lot of vitamin D and egg, meat and margarine a lot less. It is also easier to eat 100 grams of fish than, for example, 100 grams of margarine. Mushrooms also contain a small amount of vitamin D and are a vegetable source.

Tips for sufficient vitamin D:

  1. Put oily fish on the menu once a week, such as salmon, mackerel, sardines or herring. Especially in the winter months this is recommended.
  2. Go outside every day. 15 to 30 minutes outdoors, preferably between 11:00 and 15:00, with hands and head exposed ensures that your body produces vitamin D.
  3. Smear your bread with margarine or halvarine or use a baking and roasting product to bake. These contain vitamin D, while for example olive oil does not contain it.

When you have a healthy and varied diet and get enough out, vitamin D supplements are generally not necessary. There are a number of groups that need more vitamin D than they can get from sunlight and nutrition. For these groups it is recommended to take extra vitamin D. This applies to young children, pregnant women, people with dark skin, people who get little sunlight, women over 50 years of age, and men over 70 years of age. If you have any doubts about this, always ask for advice from, for example, a pharmacist first.

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