")}.chevron-primary .accordion-button:after{background-image:url("data:image/svg+xml,")}.breadcrumbs{font-size:14px}@media(min-width:960px){.breadcrumbs{font-size:15px}}.btn{line-height:20px;font-weight:600;border-radius:5px}.btn-spacer-start{margin-left:8px}.btn-spacer-end{margin-right:8px}.btn-sm{line-height:20px;font-weight:600}.btn-sm .btn-spacer-end{margin-right:4px}.btn-lg{line-height:26px;font-weight:600}.btn-lg .btn-spacer-end{margin-right:12px}.btn-link:focus{box-shadow:none}.btn:not(.btn-link):not(.dropdown-toggle){transition:color 133.7ms ease-in-out,background-color 133.7ms ease-in-out,border-color 133.7ms ease-in-out;transform:translateY(-1.5px);border-color:#fff3}.btn:not(.btn-link):not(.dropdown-toggle)[class*=btn-outline-]{color:#000;border-color:#ebebeb}.btn:not(.btn-link):not(.dropdown-toggle)[class*=btn-outline-]:active,.btn:not(.btn-link):not(.dropdown-toggle)[class*=btn-outline-]:hover{border-color:#fff3}.btn:not(.btn-link):not(.dropdown-toggle):active{box-shadow:none!important;transform:translateY(1.5px)}.btn:not(.btn-link):not(.dropdown-toggle):disabled:not(.btn-circle):not(.arrow-button):not(.create-account-button){box-shadow:none!important;background-color:#ebebeb;color:#ababab;opacity:1;border-color:#fff3!important}.btn:not(.btn-link):not(.dropdown-toggle).btn-cta{background:var(--bs-cta);border-color:#fff3;box-shadow:0 3px var(--bs-cta-dark),0 4px 4px #00000040}.btn:not(.btn-link):not(.dropdown-toggle).btn-cta:focus{box-shadow:0 3px var(--bs-cta),0 4px 4px #00000040}.btn:not(.btn-link):not(.dropdown-toggle).btn-cta:active,.btn:not(.btn-link):not(.dropdown-toggle).btn-cta:hover{background-color:var(--bs-cta-dark);border-color:#fff3;box-shadow:0 3px var(--bs-cta-darker),0 4px 4px #00000040}.btn:not(.btn-link):not(.dropdown-toggle).btn-primary{background:var(--bs-primary);border-color:#fff3;box-shadow:0 3px var(--bs-primary-dark),0 4px 4px #00000040}.btn:not(.btn-link):not(.dropdown-toggle).btn-primary:focus{box-shadow:0 3px var(--bs-primary),0 4px 4px #00000040}.btn:not(.btn-link):not(.dropdown-toggle).btn-primary:active,.btn:not(.btn-link):not(.dropdown-toggle).btn-primary:hover{background-color:var(--bs-primary-dark);border-color:#fff3;box-shadow:0 3px var(--bs-primary-darker),0 4px 4px #00000040}.btn:not(.btn-link):not(.dropdown-toggle).btn-secondary{background:var(--bs-secondary);border-color:#fff3;box-shadow:0 3px var(--bs-secondary-dark),0 4px 4px #00000040}.btn:not(.btn-link):not(.dropdown-toggle).btn-secondary:focus{box-shadow:0 3px var(--bs-secondary),0 4px 4px #00000040}.btn:not(.btn-link):not(.dropdown-toggle).btn-secondary:active,.btn:not(.btn-link):not(.dropdown-toggle).btn-secondary:hover{background-color:var(--bs-secondary-dark);border-color:#fff3;box-shadow:0 3px var(--bs-secondary-darker),0 4px 4px #00000040}.btn:not(.btn-link):not(.dropdown-toggle).stretched-link{transform:none}.btn-none{font-family:var(--font-sans)}.with-image .card-body{padding:24px 20px}.content-card .h4{-webkit-hyphens:auto;hyphens:auto}.bg-footer{background:linear-gradient(180deg,#528727,#225d0e)}@media(max-width:959.98px){.bg-footer{background:linear-gradient(180deg,#528727,#225d0e)}}.bg-footer-copyright{background:linear-gradient(0deg,#225d0e,#225d0e)}@media(max-width:959.98px){.bg-footer-copyright{background:#225d0e}}.social-media-icon{position:relative;width:40px;height:40px;background-color:#fff;border-radius:9999px}.social-media-icon+.social-media-icon{margin-left:12px}.swiper.footer-swiper-slide{margin-left:0;margin-right:0;padding-left:0;padding-right:0;width:calc(100% + 0rem)}@media(min-width:960px){.swiper.footer-swiper-slide{margin-left:-2rem;margin-right:-2rem;width:calc(100% + 4rem);padding-left:2rem;padding-right:2rem}}.swiper.footer-swiper-slide .swiper-slide{height:auto!important}.list-pipe-separator li+li:before{content:"|"}.newsletter-signup{color:#fff;background:linear-gradient(0deg,#518727,#518727);border-radius:16px;padding:24px;box-shadow:0 4px 0 0 #40771e}@media(max-width:959.98px){.newsletter-signup{border-radius:15px}}.hover-text-decoration-underline:hover{text-decoration:underline!important}.newsletter-container{background:linear-gradient(0deg,#f6f9f4,#f6f9f4);padding:32px 0}.footer-block{background:none}.footer-block .card{background-color:#f6f9f4}.footer-block svg{color:#528727}.footer-logo{filter:saturate(0) brightness(0) invert(100%) opacity(1)}.bg-payment-methods{background:linear-gradient(0deg,#1d4d0c,#1d4d0c)}@media(max-width:959.98px){.bg-payment-methods{background:#1d4d0c}}.top-header-wrapper{z-index:1030;top:0;position:sticky;justify-content:space-between;height:70px;background:linear-gradient(0deg,#367916,#569c26)}@media(max-width:959.98px){.top-header-wrapper{box-shadow:0 0 10px 0 rgba(0,0,0,.071);background:linear-gradient(180deg,#569c26,#3c7f19)}}@media(min-width:960px){.top-header-wrapper{height:100px;padding:0 1.25rem;border-bottom:1px solid #f6f9f466}}.top-header-wrapper .fa-bars{color:#fff}.btn-mobile-menu{margin-top:5px}.btn-mobile-menu>span{color:#fff;font-size:10px;line-height:10px}.icon-menu-navbar .menu-item{color:#fff;text-align:center;font-size:14px}.icon-menu-navbar .menu-item svg{font-size:17px}.icon-menu-navbar .menu-item:hover{text-decoration:underline}.icon-menu-navbar .dropdown-menu{padding-left:0;padding-right:0}.icon-menu-navbar .dropdown-menu a{padding:.125rem .75rem}.icon-menu-navbar .dropdown-menu a:hover{background-color:#ebebeb}.menu-bar .headroom{top:100px;left:0;right:0;position:sticky;transition:transform 133.7ms ease-in-out;z-index:1029;margin:auto}.menu-bar .headroom--unfixed{transform:translateY(0)}.menu-bar .dropdown-menu{border-radius:0 0 15px 15px;z-index:1080;transition-property:visibility;transition-delay:0ms}.menu-bar.mega-menu-bar .dropdown-menu{border-radius:0}.logo-container:not(.no-filter){filter:saturate(0) brightness(0) invert(100%) opacity(1)}.btn-mobile-search,.btn-mobile-search:hover{color:#fff}@media(max-width:959.98px){.blog-contents-table{background:unset;box-shadow:unset;padding:0!important;border:none!important}}.blog-contents-table li{position:relative}@media(min-width:960px){.blog-contents-table li:after{opacity:0;content:"";position:absolute;background:#528727;width:4px;top:0;left:-1.5rem;bottom:0;transform:scaleY(0)}.blog-contents-table li span,.blog-contents-table li svg,.blog-contents-table li:after{transition:all 133.7ms ease-in-out}.blog-contents-table li span{transform-origin:left}.blog-contents-table li:hover svg{color:#528727!important;transform:scale(1.2)}.blog-contents-table li:hover:after{transform:scaleY(1);opacity:1}}.blog-date-author span{color:#ababab}.blog-newsletter-signup{padding:24px;box-shadow:0 4px 0 0 #40771e}.label{display:inline-block;position:relative;width:-moz-fit-content;width:fit-content;font-family:var(--font-heading),sans-serif;font-size:15px;padding:.25rem .75rem}.label.label-discount{background-color:#ee7400;color:#fff;border:1px solid #ee7400}.label.label-sm{font-size:14px;padding:.125rem .25rem;font-weight:600}.label.label-sm.rounded-pill-end{padding-right:.5rem}.nav-link{padding:0;cursor:pointer}.nav-link:after{display:none}.nav-link-wrapper .dropdown-menu{display:none;visibility:hidden}.nav-link-wrapper:hover .dropdown-menu{display:block;animation:visibility-show 0s linear .2s forwards}.menu-bar .headroom{background:linear-gradient(0deg,#22630c,#367916)}.menu-bar .menu-bar-dropdown .container{padding-left:2rem!important;padding-right:2rem!important}.menu-bar .menu-bar-dropdown .dropdown-toggle{border-radius:15px 15px 0 0;padding:1.25rem;color:#fff}.menu-bar .menu-bar-dropdown .dropdown-toggle .nav-link-title{padding:0!important}.menu-bar .menu-bar-dropdown .dropdown-toggle .nav-link-title:after{content:attr(data-text);content:attr(data-text)/"";display:block;height:0;visibility:hidden;overflow:hidden;-webkit-user-select:none;user-select:none;pointer-events:none;font-weight:600}.menu-bar .menu-bar-dropdown .dropdown-menu{padding:0}.menu-bar .menu-bar-dropdown.is-full-width .dropdown-menu{right:0}.menu-bar.mega-menu-bar .dropdown-toggle{font-weight:bolder;padding:0;color:#fff!important;font-family:var(--font-heading)}.menu-bar.mega-menu-bar .dropdown-toggle span{padding:1.25rem}.menu-bar.mega-menu-bar .nav-link-wrapper:hover .dropdown-toggle{background-color:#fff;box-shadow:0 3px 10px 0 rgba(0,0,0,.149);border-radius:15px 15px 0 0;font-weight:600;color:#528727!important}.menu-bar.mega-menu-bar .nav-link-wrapper:hover .dropdown-toggle{border-radius:15px 15px 0 0}.menu-bar.mega-menu-bar .menu-bar-dropdown .dropdown-toggle{border-radius:15px 15px 0 0;z-index:1101;position:relative}.menu-bar.mega-menu-bar .menu-bar-dropdown .dropdown-menu{padding:2rem 0;z-index:1100;box-shadow:0 100000px 5px 100000px #0003!important;border-top:none!important}.mobile-search-wrapper{background:linear-gradient(180deg,#3c7f19,#22630c)}.menu-grid{column-count:5}.menu-grid>div.column-wrap{break-inside:avoid;margin-bottom:1.25rem}.placeholder{background:#ebebeb;position:relative;overflow:hidden;border-radius:5px}.placeholder:after{content:"";position:absolute;top:0;left:0;width:100%;height:100%;background:linear-gradient(90deg,#ebebeb,#dedede,#ebebeb);animation:progress 1s ease-in-out infinite}.placeholder.rounded{border-radius:5px}@keyframes progress{0%{transform:translate3d(-100%,0,0)}to{transform:translate3d(100%,0,0)}}.price{font-family:var(--font-heading),sans-serif}.price .default-price.sm{font-size:16px;font-weight:600;line-height:22px}.price .old-price.sm{font-size:13px;font-weight:400;line-height:15px}.price .discounted-price.sm{font-size:16px;font-weight:600;line-height:22px}.price .old-price{font-family:var(--font-heading),sans-serif}.price .discounted-price{color:#ee7400}.product-tile .product-name{font-size:16px!important;min-height:36px!important;hyphens:auto;-webkit-hyphens:auto}.product-tile .product-description{font-size:14px!important;min-height:42px}.product-tile .product-description.line-clamp-2{min-height:42px!important}.product-tile-labels{left:11px;z-index:1;top:1rem}.product-tile-labels.has-half-pill-labels{left:0}.rounded-tile-button{border-radius:5px!important}.menu-item-placeholder{height:192px;width:240px}.rich-text-block ::-webkit-scrollbar{-webkit-appearance:none}.rich-text-block ::-webkit-scrollbar:horizontal{height:8px}.rich-text-block ::-webkit-scrollbar-thumb{background-color:#00000080;border-radius:8px;border:2px solid #fff}.rich-text-block ::-webkit-scrollbar-track{border-radius:8px;background-color:#0000}.rich-text-block ul{list-style:none}.rich-text-block ul li{padding-left:.5rem}.rich-text-block ul li::marker{content:"•";color:#528727}.rich-text-block li{padding:.5rem 0}.rich-text-block *{scroll-margin-top:100px}.search-container{position:relative}:root{--swiper-navigation-sides-offset:0;--swiper-pagination-bottom:.5rem}.swiper-button-next,.swiper-button-prev{width:-moz-fit-content;width:fit-content;aspect-ratio:1;padding:12px}@media(max-width:959.98px){.swiper-button-next.hide-on-mobile,.swiper-button-prev.hide-on-mobile{display:none}}@media(min-width:960px){.swiper-button-next,.swiper-button-prev{display:flex}}.swiper-button-next:after,.swiper-button-prev:after{font-size:15px}.swiper-button-next.offset-pagination,.swiper-button-prev.offset-pagination{margin-top:calc(-2.25rem - var(--swiper-pagination-bottom)/2)}.swiper-button-prev:after{padding-right:2px;padding-top:1px}.swiper-button-next:after{padding-left:2px;padding-top:1px}.star-rating{height:15px;width:84.375px}.star-rating:before,.star-rating>.review-color,.star-rating>.review-color-light,.star-rating>.review-color-light:before,.star-rating>.review-color:before{content:"";position:absolute;top:0;right:0;bottom:0;left:0;background-repeat:repeat-x;background-position:left 50%}.star-rating>.review-color,.star-rating>.review-color-light{overflow:hidden}.star-rating:before{background-image:url("data:image/svg+xml,%3Csvg aria-hidden='true' focusable='false' data-prefix='fas' data-icon='star' class='svg-inline--fa fa-star ' role='img' xmlns='http://www.w3.org/2000/svg' viewBox='0 0 676 512'%3E%3Cpath fill='%23ebebeb' d='M381.2 150.3L524.9 171.5C536.8 173.2 546.8 181.6 550.6 193.1C554.4 204.7 551.3 217.3 542.7 225.9L438.5 328.1L463.1 474.7C465.1 486.7 460.2 498.9 450.2 506C440.3 513.1 427.2 514 416.5 508.3L288.1 439.8L159.8 508.3C149 514 135.9 513.1 126 506C116.1 498.9 111.1 486.7 113.2 474.7L137.8 328.1L33.58 225.9C24.97 217.3 21.91 204.7 25.69 193.1C29.46 181.6 39.43 173.2 51.42 171.5L195 150.3L259.4 17.97C264.7 6.954 275.9-.0391 288.1-.0391C300.4-.0391 311.6 6.954 316.9 17.97L381.2 150.3z'%3E%3C/path%3E%3C/svg%3E")}.star-rating>.review-color:before{background-image:url("data:image/svg+xml,%3Csvg aria-hidden='true' focusable='false' data-prefix='fas' data-icon='star' class='svg-inline--fa fa-star ' role='img' xmlns='http://www.w3.org/2000/svg' viewBox='0 0 676 512'%3E%3Cpath fill='%23FDCC0D' d='M381.2 150.3L524.9 171.5C536.8 173.2 546.8 181.6 550.6 193.1C554.4 204.7 551.3 217.3 542.7 225.9L438.5 328.1L463.1 474.7C465.1 486.7 460.2 498.9 450.2 506C440.3 513.1 427.2 514 416.5 508.3L288.1 439.8L159.8 508.3C149 514 135.9 513.1 126 506C116.1 498.9 111.1 486.7 113.2 474.7L137.8 328.1L33.58 225.9C24.97 217.3 21.91 204.7 25.69 193.1C29.46 181.6 39.43 173.2 51.42 171.5L195 150.3L259.4 17.97C264.7 6.954 275.9-.0391 288.1-.0391C300.4-.0391 311.6 6.954 316.9 17.97L381.2 150.3z'%3E%3C/path%3E%3C/svg%3E")}.star-rating>.review-color-light:before{background-image:url("data:image/svg+xml,%3Csvg aria-hidden='true' focusable='false' data-prefix='fas' data-icon='star' class='svg-inline--fa fa-star ' role='img' xmlns='http://www.w3.org/2000/svg' viewBox='0 0 676 512'%3E%3Cpath fill='%23f4e100' d='M381.2 150.3L524.9 171.5C536.8 173.2 546.8 181.6 550.6 193.1C554.4 204.7 551.3 217.3 542.7 225.9L438.5 328.1L463.1 474.7C465.1 486.7 460.2 498.9 450.2 506C440.3 513.1 427.2 514 416.5 508.3L288.1 439.8L159.8 508.3C149 514 135.9 513.1 126 506C116.1 498.9 111.1 486.7 113.2 474.7L137.8 328.1L33.58 225.9C24.97 217.3 21.91 204.7 25.69 193.1C29.46 181.6 39.43 173.2 51.42 171.5L195 150.3L259.4 17.97C264.7 6.954 275.9-.0391 288.1-.0391C300.4-.0391 311.6 6.954 316.9 17.97L381.2 150.3z'%3E%3C/path%3E%3C/svg%3E")}.star-rating:before,.star-rating>.review-color,.star-rating>.review-color-light,.star-rating>.review-color-light:before,.star-rating>.review-color:before{background-size:16.875px}.small .star-rating{height:14px;width:78.75px}.small .star-rating:before,.small .star-rating>.review-color,.small .star-rating>.review-color:before{background-size:15.75px}.large .star-rating{height:17px;width:95.625px}.large .star-rating:before,.large .star-rating>.review-color,.large .star-rating>.review-color:before{background-size:19.125px}.tiny{font-size:13px;font-weight:400;line-height:16px;font-family:var(--font-sans)}.small,.small-sm{font-size:14px;font-weight:400;line-height:20px;font-family:var(--font-sans)}.icon-text,.medium,.rich-text-block p{font-size:15px;font-weight:400;line-height:24px;font-family:var(--font-sans)}@media(min-width:960px){.medium-lg{font-size:15px;font-weight:400;line-height:24px;font-family:var(--font-sans)}}.large{font-size:17px;font-weight:400;line-height:26px;font-family:var(--font-sans)}h1{font-size:22px;font-weight:600;line-height:32px;font-family:var(--font-heading)}@media(max-width:959.98px){h1{font-size:20px}}@media(max-width:959.98px){h1{font-weight:600}}@media(max-width:959.98px){h1{line-height:28px}}@media(max-width:959.98px){h1{font-family:var(--font-heading)}}.h1-alt{font-size:22px;font-weight:600;line-height:32px;font-family:var(--font-heading)}@media(max-width:959.98px){.h1-alt{font-size:20px}}@media(max-width:959.98px){.h1-alt{font-weight:600}}@media(max-width:959.98px){.h1-alt{line-height:28px}}@media(max-width:959.98px){.h1-alt{font-family:var(--font-heading)}}.h2-alt{font-size:20px;font-weight:600;line-height:30px;font-family:var(--font-heading)}.h2-alt.small{font-size:17px;font-weight:600;line-height:26px;font-family:var(--font-heading)}@media(max-width:959.98px){.h2-alt{font-size:17px}}@media(max-width:959.98px){.h2-alt{font-weight:600}}@media(max-width:959.98px){.h2-alt{line-height:26px}}@media(max-width:959.98px){.h2-alt{font-family:var(--font-heading)}}.h2,h2{font-size:18px;font-weight:600;line-height:30px;font-family:var(--font-heading)}@media(max-width:959.98px){.h2,h2{font-size:17px}}@media(max-width:959.98px){.h2,h2{font-weight:600}}@media(max-width:959.98px){.h2,h2{line-height:26px}}@media(max-width:959.98px){.h2,h2{font-family:var(--font-heading)}}.h2.large{font-size:22px;font-weight:600;line-height:32px;font-family:var(--font-heading)}.h2.small-sm{font-size:17px;font-weight:600;line-height:26px;font-family:var(--font-heading)}@media(min-width:960px){.h2.medium-lg{font-size:18px;font-weight:600;line-height:30px;font-family:var(--font-heading)}}.h3{font-size:17px;font-weight:600;line-height:26px;font-family:var(--font-heading)}.h3.small{font-size:16px;font-weight:600;line-height:20px;font-family:var(--font-heading)}@media(max-width:959.98px){.h3{font-size:16px}}@media(max-width:959.98px){.h3{font-weight:600}}@media(max-width:959.98px){.h3{line-height:20px}}@media(max-width:959.98px){.h3{font-family:var(--font-heading)}}.h4{font-size:16px;font-weight:600;line-height:19px;font-family:var(--font-heading)}.h4.small{font-size:15px;font-weight:600;line-height:20px;font-family:var(--font-heading)}@media(max-width:959.98px){.h4{font-size:15px}}.h4.medium{font-size:16px}@media(max-width:959.98px){.h4{font-weight:600}}.h4.medium{font-weight:600}@media(max-width:959.98px){.h4{line-height:20px}}.h4.medium{line-height:19px}@media(max-width:959.98px){.h4{font-family:var(--font-heading)}}.h4.medium{font-family:var(--font-heading)}.form-control{font-size:15px;padding:1rem 1.25rem}.usp-cycler{font-size:13px;position:absolute;color:#fff;transition:opacity .5s ease-in-out;left:0}.usp-bar-wrapper{background:linear-gradient(0deg,#225d0e,#225d0e)}@media(max-width:959.98px){.usp-bar-wrapper{height:44px;line-height:43px}}.usp-bar-wrapper-repeat-button{font-size:13px;padding:6px 12px}@media(max-width:959.98px){.usp-bar-wrapper-repeat-button{font-weight:400;padding:4px 8px}}.link-list-component a{font-size:15px}.icon-text{display:flex;width:100%;position:relative}.btn-link,.link{transition:color .2s ease-in-out}.link>span{color:currentColor}.link-default:not(.btn):not(.pagination-dots-nav){color:#528727;text-decoration:underline}.link-default:not(.btn):not(.pagination-dots-nav):hover{color:#1d4d0c}.link-menu{text-decoration:none;color:#323232;display:flex;align-items:center}.link-menu:hover{text-decoration:underline;color:#528727}.link-dark,.link-light{text-decoration:none}.link-dark:hover,.link-light:hover{color:currentColor;text-decoration:underline}.link-underlined{color:currentColor;text-decoration:underline}.link-underlined:hover{color:#97b77d!important}.link-dark{color:#323232}.link-light{color:#fff}.link-none{text-decoration:none;color:currentColor}.ab_tile_detail-page-link{display:none}
Vitamin D wird – mit Hilfe von Sonnenlicht – hauptsächlich vom eigenen Körper gebildet. Nur ein kleiner Teil des Bedarfs lässt sich über die Nahrung decken. Aber welche Lebensmittel enthalten viel Vitamin D?
Die Sonne spielt eine bedeutende Rolle für den Vitamin-D-Haushalt. Den Großteil des Vitamins bildet der menschliche Körper durch eindringende UV-B-Strahlung in der Haut. Die Ernährung trägt nur einen kleinen Teil bei: Kein Nahrungsmittel kann so viel Vitamin D liefern wie die Sonne.
Die Vitamin-D-Aufnahme ausschließlich über die Ernährung zu steuern, funktioniert also nicht. Der regelmäßige Verzehr von Vitamin-D-haltigen Lebensmitteln kann aber helfen, einem Mangel vorzubeugen. Das gilt insbesondere für die Herbst- und Wintermonate, wenn die Sonne sich nur selten zeigt, Kleidung die Haut bedeckt und sich die meisten Menschen tagsüber in Innenräumen aufhalten. Eine langfristige Unterversorgung hat negative Folgen: Vitamin D ist unter anderem wichtig für:
Wer sich häufig schlapp und müde fühlt oder Konzentrationsprobleme hat, sollte seinen Vitamin-D-Spiegel beim Arzt überprüfen lassen. Ist der Vitamin-D-Wert zu niedrig, können Vitamin-D-Präparate eine gesunde Ernährung unterstützen. Wichtig: Die Dosierungsempfehlung nicht dauerhaft überschreiten.
Die Auswahl an Vitamin-D-haltigen Lebensmitteln ist überschaubar. Es findet sich vor allem in:
Lebertran und fetter Fisch wie Hering leisten den größten Beitrag zur Vitamin-D-Versorgung über die Nahrung. In unseren Breitengraden stehen diese Lebensmittel jedoch eher selten auf dem Tisch. Insbesondere Lebertran, gewonnen aus der Leber von Dorsch oder Kabeljau, mit seinem ranzigem Geschmack ist bei vielen verpönt. Milchprodukte und Eier konsumieren wir häufiger. Die Mengen, die wir täglich davon essen, sind allerdings zu gering, um ausreichend Vitamin D aufzunehmen.
Die Deutsche Gesellschaft für Ernährung (DGE) empfiehlt eine Mindesteinnahme von 20 Mikrogramm (mcg oder µg) Vitamin D pro Tag. Das entspricht 800 IE – die Abkürzung steht für Internationale Einheit. Viele Experten raten zu einer Einnahme von durchschnittlich 5.000 IE (bei Erwachsenen mit einem Körpergewicht von etwa 70 Kilogramm).
Diese Lebensmittel sind besonders reich an Vitamin D:
Achtung: Diese Angaben beziehen sich auf jeweils 100 Gramm. Lebensmittel werden in unterschiedlichen Mengen konsumiert. Der tatsächliche Vitamingehalt lässt sich anhand der jeweiligen Portionsgröße errechnen.
Das „Sonnenvitamin” ist nicht sehr hitzeempfindlich. Lebensmittel mit Vitamin D wie Fisch und Ei können gegart und gebraten werden. Das Vitamin verträgt Temperaturen bis zu 180 Grad Celsius.
Vitamin D steckt vor allem in tierischen Lebensmitteln. Darum sind gerade Veganer anfälliger für einen Vitamin-D-Mangel. Zwar enthalten Avocados und Pilze Vitamin D2, eine Vorstufe von Vitamin D3, dieses muss aber erst durch die Sonneneinstrahlung über die Haut in Vitamin D3 umgewandelt werden. Vitamin D kaufen Sie am besten in Kombination mit Vitamin K2, diese kann ganzjährig Abhilfe schaffen.