7 foods that contain the most

The vitamin D (or calcitriol, the active form) exists in 2 inactive forms: vitamin D2 (or ergocalciferol) from plants and vitamin D3 (or cholecalciferol), from animal sources. However, dietary intake is not the main source of vitamin D. 80% of the deposits are usually synthesized and released by the body itself.

Exposure to the sun’s UVB rays allows the skin to react with a substance derived from cholesterol under the epidermis. This leads to the synthesis of previtamin D3 (cholecalciferol). This is then activated by the sequential actions of the liver and kidneys on calcitriol. Its active form is considered more of a hypercalcemic hormone than a vitamin.

Optimal production of vitamin D consists of being in the sun for 10 to 20 minutes between 11 a.m. and 3 p.m.: a period when UVB rays are more abundant than UVA rays. Which may seem contradictory to the recommendations of the National Cancer Institute (Inca), which advises to avoid any exposure between 12:00 and 16:00.

What is the role of vitamin D in our body?

Mathilde Gibeaux and Stephanie Caron: Vitamin D has several functions in our body. This allows calcium and phosphorus to be absorbed in the intestines. It contributes to bone and tooth growth and mineralization during and after growth. It maintains a certain amount of calcium in the body, which is also involved in muscle contractions, nerve impulses and blood clotting. It helps maintain a certain level of calcium in the body. Finally, it has a positive effect on our immune system by stimulating it.

What ingredients should I take to get my vitamin D boost?

Skin synthesis is the main source of vitamin D intake, with exposure lasting 30 minutes per day.

However, vitamin D is also found in foods. The richest are those of animal origin, such as fatty fish such as herring, sardines, salmon and tuna (deleted for pregnant and breastfeeding women and children under 3 due to risks associated with heavy metals); and mackerel; Dairy Products ; eggs and mushrooms for plant-based food.

Vitamin D is a fat-soluble vitamin: sensitive to light and air (easily oxidized). It is not very sensitive to heat, so it is not afraid to cook.

How many of these foods should be eaten per day in order not to be deficient?

daily rate by food The recommended amount of vitamin D is 10 micrograms (μg) for up to 1 year and increases to 15 μg per day for the rest of the population. population nutrition guidelines published by ANSES in 2021

Dietary sources of vitamin D are quite limited.

In France, the main sources of vitamin D intake are fish and dairy products (yogurt, cottage cheese, cheese, milk). For children under 10 years of age, dairy products are the main factors because they include 63% of their need vitamin D

Replenishment is often required to complete vitamin D deficiency which can be detected by a blood test and specific symptoms.

How do we know we are deficient in vitamin D?

There are various signs. It can be dry skin, weight gain, strong Hair loss, concentration problems, insomnia or mood disorders. Yes, the “second” name of vitamin D is the hormone of happiness.

Vitamin D deficiency can be diagnosed with a blood test or X-ray.

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