Vitamin D Versorgung langfristig sichern

Dr. oec. troph. Edmund Semler In regelmäßigen Abständen gerät immer wieder ein bestimmter Nährstoff in den Mittelpunkt des Interesses von Wissenschaftlern und Medien und wird zum Schlüsselfaktor in der Vorbeugung und Therapie von Zivilisationskrankheiten erklärt. Zur Zeit ist Vitamin D an der Reihe. Die Hoffnungen, die viele Vertreter der medizinischen Wissenschaft auf das „Sonnenvitamin“ setzen, sind erstaunlich. Was ist dran am „Wunderhormon“ Vitamin D? aus Naturarzt 2/2011 Top 10 Foods Highest in Vitamin D Vitamin D is an essential vitamin required by the body for the proper absorption of calcium, bone development, control of cell growth, neuromuscular functioning, proper immune functioning, and alleviation of inflammation. A deficiency in vitamin D can lead to rickets, a disease in which bones fail to properly develop. Further, inadequate levels of vitamin D can lead to a weakened immune system, increased cancer risk, poor hair growth, and osteomalacia, a condition of weakened muscles and bones. Conversely, excess vitamin D can cause the body to absorb too much calcium, leading to increased risk of heart attack and kidney stones. The current U.S. DV for vitamin D is 600 IU (international units) and the toxicity threshold for vitamin D is thought to be 10,000 to 40,000 IU/day.2 Sometimes vitamin D values are given in micrograms (mcg,μg), when this is the case remember that 1μg=40IU for Vitamin D. Vitamin D is oil soluble, which means you need to eat fat to absorb it. It is naturally found mainly in fish oils, fatty fish, and to a lesser extent in beef liver, cheese, egg yolks, and certain mushrooms. Vitamin D is also naturally made by your body when you expose your skin to the sun, and thus, is called the sun-shine vitamin. In addition, vitamin D is widely added to many foods such as milk and orange juice, and can also simply be consumed as a supplement. Below is a list of high vitamin D foods, for more see the list of foods rich in vitamin D2 (Ergocalciferol) and foods rich in vitamin D3 (Cholecalciferol). #1: Cod Liver Oil Vitamin D 100g Per tablespoon (14g) Per teaspoon (5g) 10,000IU (1667% DV) 1,400IU (233% DV) 500IU (83% DV) A tablespoon of cod liver oil also provides: 280% DV for Vitamin A and 2894mg Omega-3 fats. #2: Oily Fish (Trout, cooked) Vitamin D 100g Per fillet (71g) Per 3oz (85g) 759IU (127% DV) 539IU (90% DV) 645IU (108% DV) Other Oily Fish High in Vitamin D (%DV per 3oz, cooked): Smoked Salmon (97%), Swordfish (94%), Canned Trout (86%), Salmon (75%), Smoked White Fish (73%), Mackerel (65%), Canned Mackerel (43%), Tuna Canned in Oil (38%), Halibut (33%), Herring (30%), Sardine (27%), Rockfish (26%), Tilapia (21%), Sole & Flounder (20%), and Tuna Steak (12%). #3: Mushrooms (Portabello) Vitamin D 100g Per cup, diced (86g) Per mushroom (84g) 446IU (74% DV) 384IU (64% DV) 375IU (63% DV) Other Mushrooms High in Vitamin D (%DV per cup): Maitake (131%), Morel (23%), Chanterelle (19%), Oyster (4%) and White (1%). #4: Fortified Cereals (Whole Grain Total) Vitamin D 100g Per serving (30g) Per ounce (28g) 333IU (56% DV) 100IU (17% DV) 93IU (16% DV) Other Fortified Cereals High in Vitamin D (%DV per serving): Total Raisin Bran (17%), Kellogg’s Raisin Bran (15%), Kellogg’s Rice Krispies (14%), Kellogg’s Frosted Flakes & Kellogg’s All Bran (9%), Lucky Charms, Cheerios, Kellogg’s All-Bran Complete Wheat Flakes & Special K (7%). #5: Tofu (Firm, Lite) Vitamin D 100g Per 1/5 package (79g) Per 3oz (85g) 157IU (26% DV) 124IU (21% DV) 132IU (21% DV) Other Tofu and Soy Foods High in Vitamin D (%DV per 3oz): Lite Silken Tofu (21%), Sprouted Tofu, Extra Firm Tofu & Firm Tofu (14%), and Soy Yogurt (3%). #6: Caviar Vitamin D 100g Per ounce (28g) Per tablespoon (16g) 117IU (20% DV) 33IU (6% DV) 19IU (3% DV) An ounce of Caviar contains: Just 74 calories and 1g of saturated fat. #7: Dairy Products Vitamin D 100g Per cup (122g) Per 1/2 cup (61g) 110IU (18% DV) 134IU (22% DV) 67IU (11% DV) Other Dairy Products High in Vitamin D (%DV per cup): Butter (23%), Buttermilk, Fortified Low Fat Fruit Yogurt, Fortified Milk & Fortified Goat’s Milk (21%), Fortified Semi-Skimmed Milk (20%), Fortified Skimmed Milk (19%). #8: Pork (Extra Lean Ham) Vitamin D 100g Per ounce (28g) Per 3oz (85g) 93IU (16% DV) 26IU (4% DV) 78IU (12% DV) Other Pork Products High in Vitamin D (%DV per 3oz, cooked): Spare Ribs (15%), Turkey & Pork Sausage (12%), Pork Shoulder (9%), and Pork Loin (8%). #9: Eggs (Hard Boiled) Vitamin D 100g Per cup, chopped (136g) Per egg (50g) 87IU (15% DV) 118IU (20% DV) 44IU (7% DV) Other Eggs High in Vitamin D (%DV per egg): Raw, Scrambled, Poached and Omelet (7%), Duck Egg (8%), and Goose Egg (16%). #10: Dairy Alternatives (Plain Soy Yogurt) Vitamin D 100g Per container (227g) Per cup (245g) 53IU (9% DV) 120IU (20% DV) 130IU (22% DV) Other Dairy Alternatives High in Vitamin D (%DV per cup): Soymilk (20%), Almond Milk, Chocolate Almond Milk, Nonsoy Imitation Milk, Rice Drink (17%).