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Magnesium Deficiency: That’s How Important Magnesium Is

Magnesium fulfills important tasks in the body. Utopia shows what effects it has, how to recognize a magnesium deficiency, why the deficiency is dangerous and which foods contain a lot of magnesium.
Magnesium is a mineral and part of the human body: In adults, the total content in the body is around 25 g. Most of it is found in the bones, muscles and soft tissue (fat, muscle and connective tissue). The human body depends on magnesium as a vital mineral: It is involved in numerous processes in the body. Therefore, it is important to get enough of this mineral in the diet and eat foods rich in magnesium.

What does the body need magnesium for?

Magnesium regulates a large number of biochemical processes in the human body: it is important for muscle contraction, cardiac activity, communication between nerve cells and between nerve and muscle cells. The mineral is also of great importance for fat and carbohydrate metabolism and is involved in the formation of bones and teeth.

The German Society for Nutrition (DGE) revised the reference values for intake in 2021: Since there is currently insufficient study data, the DGE no longer specifies values as recommended intake, but estimates for an appropriate intake. For adults, these estimates are 350 mg per day for men and 300 mg per day for women. Lower values apply to children.

Which foods contain a lot of magnesium?

Many common foods contain magnesium. As a simple rule of thumb, whole grain products, nuts and seeds are rich in magnesium.

Contain the most magnesium:

  • Whole grain cereal products such as whole wheat bread and whole wheat pasta
  • brown rice
  • Nuts, such as hazelnuts and cashews
  • Seeds and kernels such as sunflower seeds, pumpkin seeds, flaxseed and sesame
  • Legumes such as peas, lentils, beans and soybeans
  • Leafy green vegetables like chard, spinach
  • cocoa powder and dark chocolate

If you eat a lot of fruit and vegetables and have whole grain products on your menu regularly, you have enough magnesium. Supplementing with food supplements is rarely necessary, since the vast majority of people in Germany are well supplied with magnesium.

What happens when there is a lack of magnesium?

In Germany, the lack of magnesium is most likely to occur in people with alcoholism. People who suffer from diseases of the digestive system (chronic inflammatory bowel diseases or a bile acid deficiency) are also at risk of deficiency: Gastrointestinal disorders such as acute or chronic diarrhea, vomiting, malabsorption or small intestine resections can disrupt the absorption or excretion of magnesium. In older people, medication for dehydration can also lead to increased excretion of magnesium.

The deficiency becomes apparent at very low serum concentrations of less than 0.5 mmol/l. When the body is deficient in magnesium, various symptoms occur:

loss of appetite
nausea
Vomit
Cramps and overstimulation of the muscles
numbness and tingling
drop in body temperature
Tiredness and general weakness
In the long term, a magnesium deficiency can lead to calcification of the blood vessels and kidneys. In addition, the connection between a lack of magnesium and disorders of the cardiovascular system is discussed.

Does Magnesium Help With Muscle Cramps?

Many people take magnesium supplements to prevent or treat muscle cramps, but does it really work? According to the DGE, there are no significant effects of taking magnesium on the severity and duration of nocturnal muscle cramps in adults.

In addition to a lack of magnesium, muscle cramps can have many other causes: It is often due to the muscles being under- or over-strained, for example through sport, a malposition or the wrong shoes. Muscle cramps can also be caused by insufficient fluid intake or electrolyte imbalances. In general, a medical examination is advisable in the case of frequent cramps in order to get to the bottom of the cause.

What happens when there is an oversupply of magnesium?

An oversupply of magnesium through food is very unlikely and no negative effects have been observed so far. However, when taking magnesium supplements, excessive intake of medication or reduced excretion, overdoses with unpleasant consequences can occur: Diarrhea and gastrointestinal complaints can occur from an additional magnesium intake of 300 mg per day. Higher doses can cause nausea, vomiting, and reddening of the skin. Doses of more than 2500 mg per day can lead to very dangerous side effects such as muscle weakness or a drop in blood pressure.

How do magnesium supplements perform in the test?

For complaints such as headaches, menstrual cramps or muscle cramps, many people use magnesium supplements – but that doesn’t really make sense: In a study, the consumer magazine Öko-Test did not rate a single one of the 24 tested preparations as recommendable. Öko-Test names the high dosage of the products as the main point of criticism: 17 of the products exceeded the maximum recommended quantity of 250 milligrams by the Federal Institute for Risk Assessment.

The lack of important information on intake, such as the lack of warnings, was also criticized. In addition, the study indicates that supplementing with food supplements usually only makes sense for people with an actual deficiency. Before taking magnesium supplements, it is therefore better to seek medical advice and then, if necessary, have an appropriate medication prescribed. As an alternative, Öko-Test also recommends a wholesome and balanced diet.

Does magnesium help against diseases?

Magnesium is associated with a variety of diseases – but what is actually behind it?

Does magnesium help against migraines and headaches?

Migraines and headaches are sometimes associated with magnesium deficiency. There are studies that have examined the connection – but the data is poor. It can definitely be worth a try for migraines, but you shouldn’t expect miracles: in people for whom magnesium helps with migraines, the frequency and intensity of migraine attacks are reduced somewhat – but the symptoms don’t go away.

Magnesium has a preventive effect against kidney stones

Anyone who has ever had kidney stones will never forget the pain! Kidney stones are hard deposits of minerals in the kidney. They form when too many minerals get into the urine. They are usually so small that they are easily excreted. However, when they get bigger, they can block the ureter and cause severe pain. A magnesium-rich diet can prevent kidney stones: Magnesium inhibits the growth of calcium oxalate stones.

Magnesium can lower blood pressure

A meta-study examined whether magnesium affects blood pressure: It was shown that supplementation with magnesium has a positive effect on blood pressure – people with high blood pressure, insulin resistance, diabetes and cardiovascular diseases in particular can benefit from it.

Magnesium can prevent depression

Many people with depressive moods also suffer from nutrient deficiencies. In addition to vital and brain-relevant substances such as essential fatty acids and various vitamins, magnesium is also associated with depression. Deficiencies can promote depression and depressive moods. A balanced and healthy diet is also important for mental health.

Magnesium can help with tinnitus

Magnesium can be helpful against tinnitus: the mineral blocks a specific receptor on the cell membrane, so less calcium flows into the cell. This reduces cell damage to the auditory cells that could otherwise lead to tinnitus. Some tinnitus patients were able to achieve an improvement in this way. Magnesium can also help prevent exposure to noise, such as when going to a concert or shooting.

Magnesium for menstrual cramps

Magnesium can help against symptoms during menstruation: If you have problems with cramps during your period, you should make sure you are getting enough magnesium before you start bleeding. Cocoa powder, sesame, pumpkin seeds, sunflower seeds and legumes should now be on the menu.

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Tips, Home Remedies and Food for Vitamin Deficiency

Many tips, natural home remedies, and healthy foods help with vitamin deficiency. Our ÜList of the best foods gives you a good overview.

Successfully combat vitamin deficiency

Vitamin deficiency can lead to accelerated aging of the body and susceptibility to diseases. However, taking vitamin preparations is not always the best remedy for this problem, because taking B2 vitamins in special preparations, for example, can lead to hypervitaminosis and intoxication of the organism. It is much better to eat foods rich in vitamins.

Suppliers of vitamin A

Vitamin A is important for healthy gums. Even nocturnal vision is only possible if the organism is sufficiently supplied with this vitamin. The main suppliers of this vitamin are carrots and eggs. Large amounts of vitamin A are also found in dried apricots, butter, camembert, milk, and liver. The easiest way to eliminate vitamin A deficiency is to drink a glass of carrot juice a day because it covers the daily need for this vitamin.

How to fight the lack of vitamin B1

A sign of vitamin B1 deficiency is increased aggressiveness. To suppress them, it is important to consume brewer’s yeast.

These foods contain a lot of vitamin B2

With milk and almonds, you can quickly cover your vitamin B2 deficiency. Typical signs of this are constant hair loss and an irritated scalp.

You can get vitamin B6 from these foods

Bananas, lentils, and salmon supply your body with this vitamin, which is immensely important for the immune system. This vitamin also controls the fat metabolism and amino acid metabolism, which is why there should not be a lack of it in the organism. And if you don’t like the products mentioned above or are not allowed to eat them, you can replace them with beef tenderloin, veal, or even chicken liver.

This is how you strengthen your immune system

Vitamin C is crucial for the normal functioning of the immune system. This is provided by citrus fruits, kale, kiwi, and peppers. Two oranges a day are enough to cover the daily vitamin C requirement.

Fight depression and weak bones

This is mostly caused by a lack of vitamin D. To combat the deficiency, you can expose yourself to direct sunlight for 30 minutes every day without sunscreen or eat foods rich in vitamin D. These include eel, herring, mushrooms, porcini, trout, and chicken liver.

Vitamin E is also not to be neglected

Because this ensures normal blood circulation in the human body. It also contributes to the normal functioning of the immune system. Nuts, wheat germ oil, eel, avocados, and red cabbage contain a lot of vitamin E. To cover the daily requirement, you can consume 20 grams of walnuts or 1 tablespoon of wheat germ oil, or 150 grams of eel per day. Alternatively, you are free to consume 50 grams of hazelnuts per day.

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Iodine Deficiency: You Can Prevent it With These Foods

Iodine is an essential trace element. A lack of iodine can even lead to an underactive thyroid.

Iodine is an essential trace element

Iodine is important for mental and physical development, especially in children, according to the AOK Federal Association. Iodine deficiency is a gradual process that is often not noticeable at first. But in the long term, a deficiency can trigger changes or diseases of the thyroid gland. The consequences range from depression to difficulty concentrating. “Iodine is a vital trace element. The body needs it for the formation of thyroid hormones, among other things,” says Dr. Julian Bleek, doctor in the AOK Federal Association.

According to the German Society for Nutrition, the recommended daily iodine intake for children is between 100 and 200 micrograms, depending on their age. For adults it should be around 200 micrograms daily. Pregnant and breastfeeding women have a particularly high iodine requirement (230 or 260 micrograms per day).

Hypothyroidism due to iodine deficiency: These are the symptoms

If the thyroid does not get enough iodine, it can no longer produce enough hormones. It then first tries to compensate for this deficit by enlarging itself. As a result, a goiter forms, also called goiter. From a certain size, a goiter is also visible from the outside and can cause symptoms, for example problems with swallowing or a wheezing noise. The suspicion of goiter can be clarified by means of a palpation examination and ultrasound.

If the thyroid gland is no longer able to produce enough thyroid hormones despite this enlargement, the result is hypothyroidism. Those affected then feel listless and tired and complain of a physical and mental drop in performance. There may be other symptoms.

skin changes (dry, cool, pale yellow, or doughy skin)
dry, brittle hair
rough, hoarse voice
weight gain
constipation tendency
decreasing fertility and potency
slow heartbeat

The iodine requirement can easily be covered with everyday foods

In order to cover the daily need for iodine, one can quickly become active oneself, as the element is easily absorbed through food: The “Bavarian Consumer Center” recommends that iodized salt be preferred over the non-iodized salt and that it should be used in the kitchen. Loosely packaged bread and baked goods and sausages are usually also produced with iodized salt.

However, iodine is not only contained in salt, but also in sea fish and seafood. The trace element is also contained in smaller doses in spinach, broccoli, rye bread, algae and dairy products

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Nutrient Deficiency Despite Healthy Eating? With These Foods You Improve The Bioavailability of Your Body

How well does your body utilize vitamins and minerals from food and dietary supplements? To find out, it is important to know your own bioavailability.

What is bioavailability and how does it affect nutrient deficiencies?

One speaks of bioavailability when it comes to how well certain substances, including micronutrients such as vitamins and minerals, can be absorbed by the body. In other foods, vitamins and minerals are integrated into the respective cell structure. They are part of the so-called food matrix. Bioavailability refers to how easily substances are released in the body and in what quantities they can be absorbed, absorbed and used further.

In the form of dietary supplements, you can take vitamins, minerals and other substances in concentrated form to supplement your diet. The substances are usually not integrated into a matrix, but are present in an isolated form. The body thus has easier access to the supporting substances and can continue to use them directly because it no longer has to decode the matrix.

When dosed correctly, dietary supplements are no more unhealthy than the naturally occurring vitamins and minerals found in food. The chemical structures are identical. Therefore, the human organism cannot differentiate between the two. However, according to Verbraucherzentrale.de, the products are neither tested for effectiveness nor for safety by the manufacturers or official authorities and can be harmful to health in the event of an overdose, previous illness or in combination with medication.

Possible reasons why the bioavailability can be disturbed

There are certain factors and nutrients that can significantly affect bioavailability, making it difficult or impossible for the nutrients contained in a food to be utilized. These can interfere with the digestion of micro and macro nutrients
they compete for the same transport system,
change the chemical form of the nutrients contained in food,
which bind nutrients and make them unusable for the receptors in the small intestine.
In addition, the following factors influence bioavailability:
ingestion of alcohol
Physical activity, stress, illness
Previous operations of the gastrointestinal tract
The health of the intestinal flora
The additional intake of medication or dietary supplements
The duration of chewing food
The combination of foods
age and gender
Possible consequences of a nutrient deficiency with disturbed bioavailability: Iron deficiency can lead to general weakness, a weakened immune system and impaired brain function. Calcium deficiency manifests itself in the long term as osteoporosis. In adults, vitamin D deficiency leads to muscle weakness, a weakened immune system, weak bones and an increased risk of fractures and cancer. Children may experience stunted growth and weak bones. Common symptoms of vitamin B12 deficiency are enlargement of red blood cells, impairment of brain functions and increased homocysteine ​​levels, which can lead to various diseases.

Which substances inhibit bioavailability?

Bioavailability can deteriorate not only through the wrong food supplements, but also through food. Alcohol, coffee and vitamin B1 impair the absorption and utilization of vitamins. Another factor that can negatively affect bioavailability is the battle of two nutrients for the same absorption pathway, according to a study by the University of Chile. For example, copper and iron inhibit the absorption and processing of zinc.

Oxalic acid inhibits the absorption of iron, zinc, magnesium and calcium. It is found, for example, in spinach, chard, rhubarb, almonds and sweet potatoes. Tip: If you enjoy eating these foods, heat them up before eating to reduce the oxalic acid content.
Phytates are found in grains, legumes, seeds and nuts, which should actually be on the daily menu. Tip: By soaking, fermenting or sprouting you improve the bioavailability of these foods.
Protease inhibitors are found in legumes. They can significantly reduce the bioavailability of protein-rich foods by inhibiting the metabolism of protein-splitting enzymes.
Lectins are also considered disruptive. The substance can cause inflammation in the intestines. It is found, for example, in legumes, cashew nuts, peanuts, cereals and tomatoes.
Polyphenols are found, for example, in tannins (tannins), coffee, green or black tea. They can reduce bioavailability if consumed with a meal.
To avoid such reactions, you can pay attention to the ingredients on the packaging when buying food. If these substances are present, you may want to look for an alternative.

This improves the bioavailability

When choosing, preparing and assembling food, keep a few basic things in mind in order to be fully productive again and to fully exploit the nutrient potential of your healthy and varied diet.

Good combinations for optimal nutrient absorption would be:
Oatmeal with fruits, nuts and seeds
Cereals with orange juice or vegetables rich in vitamin C
Lentils or beans with parsley and paprika
Spinach with lemon or fruit
Some vitamins and minerals can influence each other and increase bioavailability: For example, calcium with vitamin D or iron with vitamin C. Legumes should always be cooked before consumption, as they are toxic when raw and can cause intestinal inflammation. Tip: You can also increase your bioavailability with sunshine vitamin D.

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Too Little Protein: These 8 Signs Point to a Deficiency

Proteins are vital for the body and have many important tasks. An acute deficiency can quickly become harmful and thus trigger food cravings, muscle breakdown or mood swings.

Protein deficiency dangerous: The body needs proteins for this

Just like carbohydrates and fats, proteins also belong to the so-called macronutrients. Proteins are primarily used by humans as a source of energy. In addition, proteins are an important building material, with the help of which, among other things, cells and tissue, enzymes and hormones can be formed. The body must therefore be supplied with enough protein every day in order to function as well as possible. Animal and vegetable proteins can be ingested through food. Animal protein sources include fish, meat, milk, dairy products and eggs. Vegetable protein, on the other hand, is found in grain products, potatoes, legumes and nuts.

But how much protein should you consume every day? There is a rough reference value for this: “For adults, the reference value is derived using data from nitrogen balance studies. According to this, the recommended intake for 19 to 65 year olds is 0.8 g protein per kg body weight per day. This corresponds to 57 to 67 g protein per day . This amount can be achieved by eating protein-rich foods,” says the Federal Center for Nutrition. A reference value of 0.9 grams of protein per kg of body weight per day is assumed for children and adolescents, and around 1 gram of protein per kg of body weight per day for people over 65 years of age.

Since the human body needs proteins in many different places, a deficiency manifests itself in different ways. Insufficient protein intake can not only affect the body, but also the psyche.

This is how a lack of protein affects the body

Visual Appearance: Proteins play an essential role in many parts of the body. A deficiency can therefore also become apparent in various places: A protein deficiency can “promote the edges of the eyes and cause more wrinkles,” writes utopia.de. Brittle nails and a pale complexion are also possible signs.

Hair loss: Sufficient protein is essential for the hair, since our hair also consists of special proteins – so-called keratins. “If the body is not supplied with enough protein, the keratin formation necessary for hair growth suffers. Dry, brittle hair and hair loss can be the result.”

Atrophy of the muscles: A lack of proteins is easily noticeable in the muscles – they are broken down slowly. If the body doesn’t get enough protein, it uses its own stores – which in the case of proteins are mainly found in muscle tissue. Losing muscle mass is also accompanied by a loss of body weight.

Food cravings as a typical sign

Weak immune system: The immune system also suffers from a protein deficiency. Here the nutrient is urgently formed for the formation of antibodies that are used to fight pathogens. If the body can only produce insufficient defenses, the immune system is weakened – which leads to an easier susceptibility to infections.

Impaired wound healing: Impaired wound healing can also show a protein deficiency. If there are too few proteins in the body, wounds often heal more slowly because the damaged cells cannot be repaired or renewed as quickly as possible.

Cravings: Because proteins are harder for the body to digest, it takes longer for the body to use them. Proteins are responsible for a stable blood sugar level. “Without enough protein, blood sugar levels fluctuate wildly, leading to food cravings that often lead to excess calories and weight gain.”

A protein deficiency has these effects on the psyche

Mood swings: In addition to physical signs, psychological symptoms can also indicate a protein deficiency.

Mood swings are particularly typical. But a lack of concentration, exhaustion, tiredness and dissatisfaction are also common among those affected.

Depression: In extreme cases, a severe lack of protein can also cause serious mental illnesses such as depression.

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Anyone who suspects that they are suffering from a protein deficiency should seek medical advice and a medical examination. The risks of an untreated deficiency include digestive problems or a weakening of the respiratory and heart muscles. In Germany, the deficiency occurs comparatively rarely, the daily protein requirement is usually exceeded. Therefore, caution is advised, because even a permanent excess of protein is not healthy.

It is often diseases such as eating disorders, gluten intolerance, a dysfunction of the thyroid gland or tuberculosis that promote a lack of proteins. Excessive alcohol consumption and drug abuse can also lead to this.

Resolving a protein deficiency depends entirely on the cause. “If illnesses are the trigger for the deficiency, you obviously have to treat them very differently than a deficiency caused by insufficient nutrition. If the protein deficiency is due to an eating disorder, you should talk to both your family doctor and a therapist.”

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Potassium Deficiency: These Dangers Are Imminent

Potassium is an essential mineral for the human body and you can identify a deficiency by certain symptoms. We explain what they are and what you can do about them.

What is potassium and why does the body need it?

Potassium is a mineral and one of the most important electrolytes in the human body. But although the mineral is so important, the organism cannot produce it itself. Instead, our body is dependent on being supplied with potassium regularly from the outside – through food. Potassium is 98 percent bound inside the cells, is involved in the body’s energy production and is used to maintain osmotic cell pressure.

Together with sodium, potassium is primarily responsible for activating the heart muscles and for the excitation potential of muscle and nerve cells. If you have enough potassium in your body, it promotes mental performance, in that the potassium provides more oxygen in the brain. Potassium is also responsible for the normal excitability of muscles and nerves. In addition, the mineral has a very beneficial effect on blood pressure. Potassium neutralizes the blood pressure-increasing mineral, helping to protect against high blood pressure and strokes.

The daily need for potassium depends on lifestyle and age. The German Society for Nutrition (DGE) recommends 400 to 600 milligrams of potassium daily for infants, 1300 to 3600 milligrams for children between the ages of four and fifteen and 4000 milligrams from the age of nineteen. The only exceptions to this are breastfeeding mothers, because they not only have to provide themselves but also the baby with sufficient potassium. Your daily requirement is 4400 milligrams.

Symptoms and causes of potassium deficiency

Potassium therefore fulfills very basic functions in the body that cannot be fulfilled if the potassium intake is too low and are very stressful for your health. Potassium deficiency (hypokalemia) is unfortunately often only noticed after a certain time and can therefore have serious consequences. While a slight deficiency is already an impairment of physical well-being, a serious undersupply can even be life-threatening. A greatly increased potassium requirement is manifested by the following symptoms:
dizziness
headache
fatigue
difficulty concentrating
nervousness
Stomach and intestinal problems
cardiac arrhythmias
Inflammatory bowel diseases
muscle cramps
circulatory problems
One possible cause is an unbalanced diet: Since potassium is primarily found in plant-based foods, a diet that largely ignores plant-based products can cause a deficiency over the long term. So if you mainly eat animal products and carbohydrates, you should take a look at your potassium balance.

Tip: This helps with potassium deficiency

If you occasionally suffer from any of the aforementioned symptoms, you probably have nothing to worry about. However, if you recognize several signs in yourself, especially heart rhythm disorders, it is better to see a doctor who can do a blood test to determine your potassium deficiency.

It usually takes little effort to compensate for a slight potassium deficiency. Sufferers should eat foods high in potassium, such as whole grains, dried fruit, avocados, bananas, and nuts. Alternatively, there are also potassium supplements, which should only be taken on medical advice. Because tablets or other dietary supplements can quickly lead to an accidental overdose, which can also have serious health consequences.

There is a lot of potassium in these foods

It is important that we get our daily potassium requirement from food, as our body cannot produce the mineral potassium itself or store it in stock. Plants take up potassium through their roots because potassium is found in the soil. Therefore, all plant foods contain potassium in different concentrations. Potassium can also be found in meat, dairy products and fish, since livestock absorb potassium from their forage plants. The following foods contain a particularly large amount of potassium and are also very healthy due to other valuable nutrients:

Avocado: In addition to numerous healthy nutrients such as magnesium, the superfood contains up to 485 milligrams of potassium per 100 grams.
Almonds: They contain 700 milligrams of potassium per 100 grams and contain larger amounts of calcium and magnesium.
Spinach: The green leaves are extremely rich in immune-boosting vitamin C, beta-carotenes and contain 500 milligrams of potassium per 100 grams, just like kale.
Buckwheat: Just like quinoa or amaranth, buckwheat is a high-quality but gluten-free carbohydrate supplier. It contains 325 milligrams of potassium per 100 grams.
Cocoa powder: The leader in terms of potassium: cocoa powder contains more than 1,500 milligrams of potassium per 100 grams.
In addition to apricots, raspberries and kiwi, bananas are also extremely rich in potassium: 370 milligrams of potassium per 100 grams.
Salmon contains 600 milligrams of potassium per 100 grams.
Carrots: High in vitamin A and vitamin C, carrots contain about 320 milligrams of potassium.
If you want to do something good for your health in the long term, you should change your diet to one that is as varied and nutritious as possible. Since potassium is of plant origin, it can be successfully ingested through food in all diets.

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Vitamin D Deficiency: Tired and Drained? You Can Fill Up Your Depot With These Foods

Slack, tired and drained – that’s how many people feel in the cold season. But it can also be caused by a vitamin D deficiency. However, if you integrate certain foods into your diet, you should soon feel healthier and fitter.

Vitamin D deficiency: why the vitamin is important right now

In the sunny months, vitamin D deficiency is not actually an issue: During this time, the skin normally produces 80 to 90 percent of its requirements itself. The body can even store some vitamin D in fat and muscle tissue, but this varies from person to person person and is influenced by many factors. Vitamin D deficiency usually occurs when the skin is not exposed to the sun enough. The body needs UV light for the body’s own production of vitamin D3. A deficiency can also be caused by diseases.

In autumn, winter and early spring, however, the vitamin D balance poses a problem for many: the sun’s rays are too weak, we are outside less and show less skin.
Therefore, it can happen that you feel listless, tired or sad – which can indicate a deficiency.

Recognize vitamin D deficiency quickly: These are the most common symptoms

One of the main roles of the vitamin is bone health. Vitamin D also supports the immune system, muscles and hair, for example.

According to the vitamin D guide, possible symptoms of a deficiency are:
fatigue
exhaustion
exhaustion
Increased susceptibility to infections
mood swings
Winter depression (or winter blues)
hair loss
muscle weakness
Muscle aches

High in vital substances: These foods are natural sources of vitamin D

The German Society for Nutrition recommends about 10 µg per day for infants, everyone else should take 20 µg vitamin D per day if the body does not produce its own – i.e. in the colder half of the year. There are two options for this: Either you take supplements – but you should always discuss this with a doctor! Because an overdose also leads to damage in the body.

The other option is to add certain foods to your diet more often, which you can use to improve your vitamin D balance again. The intake of vitamin D from food only covers a small part of our vitamin D requirement.

Nevertheless, you should regularly eat the following foods that contain the sun vitamin and are therefore natural sources of vitamin D.

1. Fish and Seafood

Fish are absolute vitamin D carriers. A look at the nutrient table shows that the Atlantic herring is the absolute leader. A 100 gram portion contains 25 micrograms (µg) of vitamin D. For those who like it more regional: Baltic herring has at least 7.8 micrograms.

Salmon (16 µg per 100g) and eel (20 µg per 100g) are also suitable for filling up the vitamin tank.

Nutrient Overview:
Atlantic herring (25 µg per 100g)
Sardine (25 µg per 100g)
Eel (20 µg per 100g)
Salmon (16 µg per 100g)
Greenland halibut (15 µg per 100g)
In addition, fish is also rich in healthy omega-3 fatty acids, which support our nervous system, blood pressure and vision. Omega-3 also protects against cardiovascular problems. Fish and seafood are therefore ideal suppliers of nutrients and part of any healthy and balanced diet.

2. Eggs

Eggs also contain a healthy amount of vitamin D. However, the egg yolk is particularly rich in vitamin D.

Nutrient Overview:
pure egg yolk (5.6 µg per 100g)
Chicken egg (approx. 2.9 µg per egg)
Eggs are also high in protein and, according to a new study, should reduce the risk of heart attacks and strokes.

3. Mushrooms

The vegetarian or vegan sources of vitamin D are mushrooms. The vital substance content varies from mushroom variety to mushroom variety. Porcini mushrooms are the most nutritious, followed by chanterelles and button mushrooms.

Nutrient Overview:
Porcini mushroom, raw (3.1 µg per 100g)
Chanterelle, raw (2.1 µg per 100g)
Mushroom, raw (1.9 µg per 100g)

With these values, mushrooms are the absolute exception in the fruit and vegetable sector. Vegetarians and vegans therefore have a hard time replenishing their vitamin D stores with food. Therefore, preparations are often used. But only a few supplements are really effective.

4. Dairy products and margarine

Dairy products also contain vitamin D. Here it depends on the fat content. Fatty foods in particular, such as processed cheese or butter, are suitable for filling up at least the remaining requirement of the necessary daily dose. The latter also applies to the predominantly vegetable fat spread margarine.

Nutrient Overview:
Processed cheese, 45% fat (3.1 µg per 100g)
Margarine (2.5 µg per 100g)
Butter (1.5 to 2.5 µg per 100g)
Gouda (1.3 µg per 100g)
Emmental (1.1 µg per 100g)
However, the amounts of vitamin D are too small to reach 20 micrograms in a healthy way.

5. Cod liver oil

This remedy surpasses all other nutritional values: cod liver oil used to be considered the vitamin D-rich food par excellence. It is obtained from the liver of cod and haddock. Its taste takes some getting used to, but the vitamin D content is unsurpassed at 250 µg. That’s ten times the next best food, Atlantic herring.

Nutrient Overview:
Cod liver oil (250 µg per 100g)
Nevertheless, cod liver oil only occupies fifth place in this list, as it is hardly used today and consumption is really not enjoyable. But if you want to be healthy, you have to suffer. In addition to the high vitamin D content, the blubber is also rich in omega-3 fatty acids, vitamin A, vitamin E, phosphorus and iodine.

Can you overdose on vitamin D?

An overdose of vitamin D is hardly possible in a natural way. However, if you take heaps of preparations and dietary supplements, you may well be consuming too much vitamin D.

The Robert Koch Institute writes that excessive intake of vitamin D increases the calcium level, which can lead to acute nausea, loss of appetite, abdominal cramps, vomiting or, in severe cases, kidney damage. Since vitamin D is stored in the body, both an acute and a gradual overdose are possible.

800 IU per day is recommended if there is no other source of vitamin D. IE is a unit for vitamins, 1 µg corresponds to about 40 IU. This means that the daily requirement of 20 µg corresponds to 800 IU. However, as health damage can occur in the event of an overdose, you should always consult a doctor before taking vitamin D supplements.

Avocados: how much vitamin D is in them? Incorrect database entry causes confusion

When looking into foods rich in vitamin D, you’ll come across avocados here and there — but with different nutritional information. From zero to six micrograms per 100 grams, everything is included. Six micrograms would be surprisingly high for a plant-based food.

According to Baliza, a company that makes apps for food intolerance, the only scientific article reporting high levels of the vitamin dates back to the 1930s. National databases give it a zero, which is correct. The cause of the confusion is an incorrect entry in a widespread German food database, which has since been corrected.

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Vitamin K Deficiency Can Be Dangerous: These Are 3 Common Symptoms

A vitamin K deficiency can have serious consequences. You should pay attention to three specific symptoms, because they are particularly common in the case of a deficiency. We explain how to recognize a vitamin K deficiency.

Vitamin K: Deficiency occurs more quickly in certain people

Along with vitamins A, D and E, vitamin K is one of the fat-soluble vitamins. The body cannot produce it on its own, so it must be obtained from the diet. A deficiency can lead to blood clotting disorders.

According to the AOK, the vitamin is divided into vitamin K1 and K2. Vitamin K1 must be ingested through food. Intestinal bacteria in the large intestine also produce vitamin K2, but this is only insufficiently absorbed by the body and does not cover the vitamin K requirement overall.

Vitamin K is absorbed into the cells of the small intestine mucosa with the help of bile acid and pancreatic enzymes and then released into the lymphatic vessels. The vitamin is then transported to the liver, where it is repackaged into specific proteins for onward transport in the bloodstream. Vitamin K is found in the liver and other tissues, including the brain, heart, bones and pancreas.

Vitamin K is important for wound closure

The K in vitamin K stands for coagulation. Coagulation means that a blood clot forms in an open wound and the blood can clot. This blood clot causes the wound to close and we don’t bleed to death. Vitamin K activates the necessary coagulation factors for this process. A lack of vitamin K can therefore have serious health consequences and is particularly noticeable through impaired blood clotting.

Fortunately, according to vital.de, a vitamin K deficiency is almost impossible with a balanced diet. However, certain medications, an unbalanced diet or chronic inflammatory bowel diseases such as celiac disease, Crohn’s disease or ulcerative colitis can cause a vitamin K deficiency.

Vitamin K deficiency also affects newborns because the vitamin is poorly transported across the placenta. This can lead to bleeding in babies in the first few weeks of life, which is why they routinely receive vitamin K drops in Germany.

These 3 symptoms often indicate a vitamin K deficiency

Especially if you suffer from chronic inflammatory bowel disease, you should definitely have a blood test done to determine your vitamin K levels. Furthermore, the following symptoms can indicate an undersupply or deficiency:

1. Bleeding gums or nosebleeds

The most typical and noticeable symptom of a vitamin K deficiency is that you tend to bleed easily. Since blood clotting is disturbed due to the lack of vitamin K, the blood platelets can no longer close wounds sufficiently and bleeding gums or nosebleeds occur more often and even small injuries result in unexpectedly large amounts of blood.

2. Bruises

Vitamin K deficiency can not only promote external bleeding, but also internal bleeding. This bleeding can appear as bruises, i.e. bruises under the skin. If you bruise easily from light touches, this could indicate a vitamin K deficiency or a blood clotting disorder. It becomes dangerous if the deficiency occurs together with a stomach ulcer, for example, since serious internal bleeding can occur.

3. Brittle bones

Vitamin K is doubly important for bone health: together with vitamin D and calcium, it not only promotes the build-up of bone mass, but also inhibits the activity of the so-called osteoclasts. These break down the bone substance and thus promote osteoporosis. In a study of over 72,000 women, researchers at Harvard Medical School found that those with the lowest levels of vitamin K had a significantly increased risk of fractures. However, the daily consumption of lettuce and other green vegetables can effectively counteract this danger.

These foods are particularly high in vitamin K:

Kale
spinach
arugula
broccoli
lettuce
cauliflower
sauerkraut
Yoghurt and cottage cheese with a high fat content
chicken meat
beef
Vitamin K is hardly ever stored in the body, but is metabolized quickly. Excess is excreted through the intestines or kidneys.

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Tips and Foods Against Vitamin B Deficiency

Tips and foods against vitamin B deficiency at a glance. Vitamin B is a vitamin group made up of eight vital substances. Each of the substances can be lacking and is to be compensated for in a targeted manner.

Home remedies and foods with vitamin B

Vitamin B6, B12, and folic acid are particularly important for your health and well-being. The metabolism is disturbed in the event of a deficiency. Stress from long-term stress or caring for relatives is often the result.

The vitamin B deficiency in water-soluble B vitamins

Vitamin B is a vitamin group consisting of eight vital substances. These are the vitamins B1 (thiamine), B2 (riboflavin), B3 (niacin, nicotinic acid), B5 (pantothenic acid), and B6 ​​(pyridoxine), B7 (biotin), B9 (folic acid), B12 (cobalamin). Women in the first trimester of pregnancy and who want to have children should take 0.4 milligrams of folic acid a day. Vegans may need more vitamin B12. However, excessive doses of B6, folic acid, and nicotinic acid can cause nerve damage. Our tips compensate for a deficiency.

1) Folic acid (B9) in fortified salt

Too much salt is not healthy, so the right salt is important. Salt enriched with folic acids, such as the Bad Reichenhall iodized salt, contains 100 micrograms of folic acid. The German Society for Nutrition recommends 400 micrograms for young people and adults and 600 for pregnant women who can hardly manage with nutrition alone.

2) Folic acid in food

Green leafy vegetables contain a lot of folic acids. Because the vitamin is sensitive to light, air, and heat, eat it fresh or raw. Add legumes and whole grains to your diet. At the top are beef liver (590 micrograms/100 g), wheat germ (520), and chickpeas. Egg yolks are also rich (a 60g egg has 40 micrograms). Many multifruit and multivitamin juices contain folic acid. Frequent consumption and additional vitamin preparations could become too much. Preparations that contain other vitamins or minerals in addition to folic acid have no effect with an adequate diet.

3) Folic acid in the vitamin supplement

With the exception of “Radiopharm” (400 micrograms per tablet), the folic acid preparations tested by Stiftung Warentest were not recommended because they exceeded the recommended intake.

4) Food for vitamin B1 deficiency

Typical symptoms of vitamin B deficiency are also neurological disorders, cardiac muscle weakness, and general muscle atrophy. Memory can suffer in alcoholics. In addition to less alcohol, foods such as fish, grain products, legumes, and pork should be eaten more often.

5) Vitamin B2 for fat and protein breakdown

One to two milligrams of B2 a day protects red blood cells and the lens of the eye and creates healthy skin, mucous membranes, and intact nails. A shortage is rare in this country. Yeast, cereals, legumes and milk, cheese, and offal contain a lot of vitamin B2.

6) Vitamin B3 for more energy

The need for niacin is energy-dependent. It converts supplied fats, carbohydrates, and proteins into energy. A varied, fresh diet easily covers the need. With animal foods such as liver and fish, meat and whey products, as well as whole grain products, legumes and potatoes, mushrooms and bananas, and coffee, you are there.

7) Vitamin B5 for a weakened immune system

The body needs B5 or pantothenic acid for carbohydrate, fat, and protein metabolism and also for wound healing and a healthy immune system. The vitamin is found in almost all animal and plant foods. The innards such as liver and kidneys, as well as herring, yeast, egg yolks and legumes, cauliflower, and mushrooms, are particularly good.

8) Vitamin B6 for protein metabolism and formation of amino acids

The body needs one to two milligrams per day. The need is usually covered with a balanced diet, even in pregnant women or athletes. There is a lot of vitamin B6 in yeast, cereals, bananas, and vegetables as well as in offal, milk, and eggs.

9) Vitamin B7 Biotin for hair, skin, and nails

The best way to meet your vitamin B7 needs is with a fresh, balanced diet. Food rich in biotin is legumes, whole grain products, soy products, egg yolk, yeast, and nuts.

10) Vitamin B12 for new cells as well as functioning nerves

B12 is important for the synthesis of genetic material, cell renewal, and nerves. In addition, the folic acid needs the vitamin for activation. Vitamin B12 is found almost exclusively in animal products. Only sea buckthorn is an exception when processing the fruit peel.

11) Vitamin B overdose

A vitamin B deficiency cannot occur with a healthy diet, but an overdose can cause damage. Most B vitamins are safe. Exceptions are vitamin B3, B5, B6, and folic acid.

High doses of vitamin B3 cause itching, nausea, heartburn, and bouts of redness and hot flashes. Excessive intake of vitamin B5 leads to gastrointestinal disorders. Prolonged vitamin B6 overdose is neurologically noticeable. A folic acid excess leads to insomnia, nervousness, and gastrointestinal problems. Too much folic acid impairs the effectiveness of anti-epileptic drugs.

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Iron Deficiency During Pregnancy: These Foods Help Against it

Many women are iron deficient during pregnancy. During this time, pregnant women have an increased need for iron. But you can prevent iron deficiency with various foods.

Iron is an important substance for the formation of red blood cells and is essential for the human body. A woman needs about 15 milligrams of iron per day – a balanced diet is normally sufficient for this.

The problem: During pregnancy, the need for iron temporarily doubles. After all, the expectant mother has to take care of the unborn baby in her womb. However, every third pregnant woman does not manage to get enough iron from food, so that many suffer from iron deficiency. However, you can recognize the deficiency by different symptoms and compensate with different foods.

Recognize iron deficiency in pregnancy

The symptoms of iron deficiency are often very non-specific. Acute iron deficiency usually occurs in the last trimester of pregnancy, which is why you should pay particular attention to the following signs from the 6th month:
Fatigue,
constant exhaustion,
Forgetfulness,
concentration problems,
hair loss,
pale skin,
brittle nails,
cracked corners of the mouth,
weakened immune system,
declining physical performance.
In the case of an extreme iron deficiency, the body hardly produces any red blood cells. This can lead to what is known as anemia. In this case a doctor must be consulted. Because red blood cells are important for the baby and the placenta to grow. A 2016 study found that iron deficiency in babies can impair brain development, among other things.

Foods for iron deficiency in pregnancy

To a certain extent, you can prevent and treat iron deficiency yourself during pregnancy. In return, you consume more iron-rich foods and drinks. We recommend that you get the food in organic quality and from the region. In this way you avoid unnecessary pesticides and superfluous transport routes.

The most iron-rich grain product is wheat bran. This contains about 15mg of iron.
Millet flakes are also impressive with around 9mg per 100g.
In addition to a lot of vitamins, pumpkin seeds also contain a lot of iron.
You can also add more dried lentils and white beans to your diet if you suspect iron deficiency.
Soybeans, chickpeas and tofu also contain a lot of the important trace element.
Although spices are only consumed in small amounts, the following spices, for example, contain a lot of iron: cardamom, parsley and cinnamon.
Egg yolk contains about 5.5mg of iron per 100g.
Red juices contain a large amount of iron: beetroot and black currant in particular, but also beets are suitable.
Tip: The body can absorb iron particularly well in combination with vitamin C. Therefore, make sure to supplement your iron-rich meal with fruits and vegetables containing vitamin C. Milk, on the other hand, inhibits iron absorption!

Important: If your iron deficiency gets worse or the symptoms persist for a long time, you should definitely consult a doctor. In order to avoid anemia, he may prescribe you iron-containing supplements.

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