Top 10 Vitamin D Foods

Foods with vitamin D can make a valuable contribution to health. But very few foods contain significant amounts of it. These are the top 10!

The top 10 foods with vitamin D

The following list gives a precise overview of the top 10 foods :

Vitamin D content (micrograms per 100 grams):

1. Atlantic herring: 25.00
2. Salmon: 16.00
3. Egg yolk (chicken): 5.60
4. Mackerel: 4.00
5. Chicken egg, total: 2.90
6. Chanterelles: 2.10
7. Mushrooms: 1.90
8. Beef liver: 1.70
9. Cheese (Gouda, 45% F.i.Tr.): 1.30
10. Butter: 1,20

What is vitamin D?

Experts actually refer to a whole group of fat-soluble vitamins, the so-called calciferols , as vitamin D. They are converted in the kidneys and other organs into the active form of vitamin D, which has a hormone-like effect on the body.

Unlike other vitamins, the human body can produce vitamin D itself , in the skin. There, the already existing precursors are converted into vitamin D with the help of sunlight – or more precisely UV-B radiation. With sufficient solar radiation, humans can cover 80 to 90% of their needs. The rest (i.e. about 10 to 20%) is ingested through food.

What is my vitamin D daily requirement?

According to the German Society for Nutrition, children over the age of one, adolescents and adults should take a maximum of 20 micrograms of vitamin D per day . This is the recommended amount if the body cannot produce vitamin D itself (e.g. if you are bedridden).

To determine a person’s vitamin D status, doctors measure the level of 25-hydroxyvitamin D (storage form) in the blood. This should be at least 50 nanomoles per liter (nmol/l) of blood – a value that is considered optimal for bone health. If it is 30 nmol/l or below, doctors speak of a deficiency.

Important: Every body forms different amounts of vitamin D through sunlight. This depends, among other things, on the weather, season, clothing or length of time spent outdoors. Age, skin color and body weight also play a role.

The vitamin D level in the blood is therefore subject to large fluctuations. This means that a low value measured once is always just a snapshot. It does not mean that there is already a long-term deficiency that is harmful to health.

Expert tip: “Vitamin D is very important for calcium absorption from the intestine. If it is missing, the calcium concentration in the blood will drop. This in turn means that more calcium is removed from the bones in order to compensate for this deficiency in the blood The calcium level remains constant – but the bone density decreases. Vitamin D is primarily produced in the body itself through the skin through exposure to sunlight and in small amounts through certain foods such as herring, salmon, chicken egg yolk, mackerel, chanterelles, mushrooms and beef liver To maintain strong bones, the vitamin D status should be checked by a doctor, especially in winter, and supplementation should be made up for in the event of a deficiency.”

What are the consequences of a vitamin D deficiency?

A deficiency can have various causes. It occurs when the skin does not get enough sunlight or when the sun’s rays are too weak in the winter months for the body to produce enough vitamin D.

The sun vitamin plays an important role in various processes in the body:

• It controls calcium and phosphate metabolism and supports the absorption of calcium from the intestine. The body can then incorporate this mineral into the teeth and bones. This makes them stable and strong.
• It has a positive effect on muscle strength.
• It supports the immune system and is involved in other metabolic processes.

Long-term poor care can have serious consequences:

• Vitamin D deficiency in babies: In infants and children, a lack of the sun vitamin leads, for example, to insufficient minerals being stored in the bones: they remain soft and can become permanently deformed as a result. Doctors refer to this clinical picture as “rickets”.
• Vitamin D deficiency in adults: Disorders of bone metabolism can also occur in adults, causing the bones to become soft (osteomalacia). This is often associated with great pain and muscle weakness. In older people, a vitamin D deficiency also increases the risk of developing osteoporosis (bone loss).

The supply of vitamin D may also have an impact on various other diseases such as high blood pressure, type 2 diabetes mellitus, cardiovascular disorders or cancer. There are only hints for this, scientific proof is missing so far.

Meet vitamin D needs through diet

We cover most of our needs with the help of sunlight . Those who spend a lot of time outside in summer also fill up their vitamin D stores. The body can then fall back on these in the dark winter months.

Only a small proportion of the intake comes from the diet . This is mainly due to the fact that many foods contain hardly any significant amounts of vitamin D. A German takes in only about 2 to 4 micrograms a day through food. However, there are some foods that are particularly rich in vitamin D. These can make an important contribution to health.

In what form is vitamin D found in food?

In the group of calciferols, two are particularly important for the body:

• Vitamin D2 (ergocalciferol)  is only found in plant foods. The body can convert this molecule into cholecalciferol.
• Vitamin D3 (cholecalciferol)  mainly found in foods that come from animal sources. In the kidneys, the body converts cholecalciferol into the biologically active calcitriol.

There is so much vitamin D in food

The foods that contain a particularly large amount of vitamin D include, above all,

• fatty fish (such as herring, mackerel, eel, salmon, etc.),
• offal such as liver,
• yolk and
• certain edible mushrooms.

Vitamin D: Storing and preparing food correctly

Unlike many other vitamins, vitamin D is relatively stable. This means that it is not sensitive to external influences such as light, oxygen or temperature and does not decompose. Food with vitamin D can therefore be stored normally without having to worry about a major loss. Cooking does not harm it either, as it withstands temperatures of up to 180° C without any problems.

Vitamin D supplements: when are they useful?

For healthy, active adults, the benefit of vitamin D supplements is very small. In certain cases, however, they can be quite useful. There are several risk factors that favor undersupply:

• Age: The older a person is, the more the skin loses the ability to produce vitamin D. Babies, on the other hand, should not be exposed to direct sunlight in the first year of life, so that a deficiency can also occur here.
• Need of care: People who are bedridden or otherwise restricted in their mobility can only very rarely be outdoors.
• Religious or cultural reasons: If a large part of the skin is covered outdoors, the sunlight necessary for the production of vitamin D cannot reach the skin.
• Skin color: Dark skin has a higher content of melanin and therefore produces less vitamin D than light skin.
• Chronic diseases: Certain diseases (e.g. of the small intestine, liver, kidneys) can interfere with vitamin D production.
• Medications: Medications (e.g. for epilepsy) can also inhibit vitamin D production.

Important: You should definitely discuss taking vitamin D supplements with your doctor . He can determine whether there is actually a deficiency and whether appropriate therapy is necessary.

Anyone suspected of swallowing vitamin D pills not only risks an overdose with unpleasant side effects such as headaches, nausea or even kidney stones. These preparations can also affect the way other medicines work . This can sometimes have dangerous consequences such as cardiac arrhythmia.

Frequently asked questions about vitamin D foods

Where is vitamin D in?

The human body can produce vitamin D itself through exposure to sunlight. Only a small proportion (about 10-20%) is ingested through the diet. Foods with a lot of vitamin D are mostly of animal origin (such as oily fish, egg yolk or certain offal). Among the few plant sources are certain edible mushrooms.

How much vitamin D do I need per day?

The German Society for Nutrition recommends taking a maximum of 20 micrograms of vitamin D per day. However, this only applies if the body’s own production does not take place. Basically, it makes no sense for healthy, active people to swallow dietary supplements with vitamin D. Because an undersupply usually only occurs in certain cases (e.g. illness).

What are the symptoms of vitamin D deficiency?

In the case of a real deficiency, it is primarily the bones that suffer. Deformations, pain or muscle weakness are the consequences. The risk of developing osteoporosis (bone loss) is also increased.