Vitamin D has many benefits, and its contribution remains crucial to maintaining healthy bones or maintaining immunity. But to synthesize it, we need sunlight. Advice from a nutritionist.
Specialness vitamin Dis that the body synthesizes it under the sun. But in the winter, when the gray days follow each other, it’s hard to fill up. For this reason, many of us have an insufficient quota. So how do you do this when the sun has no subscribers? Answers.
The first source of vitamin D is the sun! About 90% of the vitamin D absorbed by our body is synthesized by exposure to ultraviolet light. According to the World Health Organization, you should expose your face and hands about 30 minutes a day in the sun. However, residents with short winter days and poor lighting find it difficult to refuel this season. But this is a an essential vitamin for bone tissue and stimulation of the immune system. “Weak bones really increase the risk of osteoporosis. This vitamin also stimulates the synthesis of serotonin, a famous hormone that contributes to our common well-being. Without it, we can drown quickly. seasonal depression“, – explains nutritionist Adélaïde d’Abboville.
1. Talk to your doctor about the recommended intake
If it is necessary for adults, they are also needed for children to grow up. Opinions and recommendations vary widely to determine the input required. The National Health Agency (Anses) recommends 15 micrograms per day for adults. For children, experts are currently re-evaluating the recommended doses. In the current Covid conditions medical academy claims that this vitamin does not protect against or cure Sars Cov 2 infection, but may reduce inflammation and its consequences. She recommends to measure serum vitamin D levels in people over 60 years of age with the virusand in the case of a deficiency, a loading dose of 50,000 to 100,000 IU, which could help reduce the number of respiratory complications. For people under the age of 60, she is in favor of 800-1000 IU supplements a day. There are various numbers in scientific publications. Age or health status should also be considered. If you are not sure about the dose that is best for you, talk to your doctor, who will help you with your medical condition. Once you’ve set your daily rate, there are some tips for getting a quota.
2. Build on mackerel, sardines and herring
Lack of sun can be compensated by a mixed diet foods rich in vitamin D.. Therefore, we accumulate stocks of fatty fish, giving priority mackerel, sardines or herring. For example, 100 g of sardines will give you 5 GU. “These are small economical fish and much less polluted than salmon. It’s not about demonizing the latter, which has many nutritional properties, but about consuming it up to twice a week. “ says a nutritionist. For lovers, the liver is an excellent source of vitamin D., whether it ‘s veal or beef. Finally fresh butter and whole milk as well as to a lesser extent. It should also be noted that the dosing record belongs to our grandmother’s cod liver oil, which she took with a teaspoon.
3. Stay in the light for at least 20 minutes
Depending on the region you live in, winter may offer some sunshine. This may be the case at some ski resorts. So it’s an opportunity to expose your hands and face about twenty minutes (applying the right sunscreen to your skin).
Attention, artificial light, such as light therapy, does not provide vitamin D.. This use is only for the treatment of seasonal depression.
4. Prefer daily ampoules over quarterly
It exists drops or ampoules sold in pharmacies or in specialty stores. “It is better to take daily doses in drops rather than blisters on a quarterly basis. The latter have a high concentration of vitamin D, and this huge influx prevents the body from using it all. Therefore, it is better to take the dose every day than a high dose every 3 months. said Adélaïde d’Abboville.
Thanks to Adélaïde D’abboville for the author of “Recipes Supercharged to Boost Yourself,” published by Marie Claire.