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Quelle für gute Laune?
Vitamin D3

Auf Wiedersehen Sonne, auf Wiedersehen gute Laune?

07.11.2019

Schon immer richteten die Menschen ihr gesamtes Leben nach der Sonne. Ob es die wohltuende Urlaubssonne ist oder aber der Südbalkon in vielen Wohnungen. Wir blicken – wenn möglich – der Sonne entgegen und das aus einem einzigen Grund: Sie tut uns Menschen gut. Sie liefert uns Vitamin D, das uns Energie gibt, für gute Laune sorgt und den Knochen die Mineralisation ermöglicht.

In meinem aktuellen Blog-Beitrag berichte ich über einen Stoff, der in den letzten Monaten immer mehr an Bedeutung gewonnen hat.

Was ist Vitamin D?

Seit mehreren Jahren spricht man in der Bevölkerung, die in sonnenarmen Ländern leben, über einen Vitamin D-Mangel und dementsprechend von einem Leistungsabfall während der Winterzeit. Allein kann der Körper es nur begrenzt selbst produzieren. Deshalb benötigt er die Hilfe der Sonne. Bei Sonnenbestrahlung kann der Körper den Großteil des benötigten Vitamins (80 bis 90 Prozent) selbst produzieren und über die Haut täglich aufnehmen. Die Ernährung hat mit etwa 10 bis 20 Prozent nur wenig Einfluss auf die Versorgung. Die biologisch aktive Form nennt sich nicht Vitamin, sondern Calciferol.

Welche Funktion hat Vitamin D im Körper?

Hauptsächlich ist Vitamin D für die Knochen zuständig. Es regelt die Aufnahme von Kalzium im Darm und fördert den Transport von Kalzium und Phosphat in die Knochen. Das führt dazu, dass Knochen und Zähne gestärkt werden.

Außerdem hat Vitamin eine beachtliche Auswirkung auf die Stimmungslage. Die Ausschüttung von Serotonin (ein sogenannter Neurotransmitter) wird von dem Vitamin-D-Spiegel bestimmt und kann demnach das psychische Wohlbefinden beeinflussen. Ein Mangel kann somit eine negative Auswirkung auf das Gemüt haben.

Lebensmittel für eine Vitamin D-reiche Ernährung

Der Vitamin D-Bedarf eines gesunden erwachsenen Menschen liegt bei etwa 20 Mikrogramm pro Tag. Wer keinen Vitamin-D Mangel im Winter riskieren möchte, sollte demnach in den Sommermonaten regelmäßig ins Freie gehen und seinen Speicher auffüllen. Mit bestimmten Lebensmitteln können wir den Vorrat zusätzlich sichern:

Insbesondere unsere Meeresbewohner liefern uns hohe Werte an Vitamin D. So haben besonders fettreiche Fische wie Aal und Hering einen hohen Anteil. Dicht gefolgt von Lachs und der Sardine. Fleisch, Geflügel und Wurst weisen hingegen einen geringen Vitamin D-Wert auf. Ebenso wie Milchprodukte, Obst und Gemüse.

Mein Tipp für Sie

Ein Spaziergang an der frischen Luft – egal zu welcher Jahreszeit – hat noch keinem geschadet. Er bringt ihren Kreislauf in Schwung und regt den Stoffwechsel an. Wenn Sie sich zusätzlich so vielseitig wie möglich ernähren, können Sie Ihren Nährstoff-Haushalt stets im Gleichgewicht halten.

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