How to replenish vitamin D?

Three quarters of the French are vitamin D deficient. Food, sun and supplements are our tips for increasing your food intake.

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30% of vitamin D comes from food and 70% from exposure to the sun.
30% of vitamin D comes from food and 70% from exposure to the sun.
© MORITZ FRANKENBERG / dpa / dpa Picture-Alliance via AFP

Lthe days are getting shorter and the sun is getting rarer. Decreased UVB intensity leads to vitamin D deficiency. Thus, 75% of adults do not have enough. This fat-soluble vitamin is essential for the proper functioning of the human body. Specifically, vitamin D helps increase calcium and phosphorus levels in the blood. In the show about PuMS – for better health – broadcast on YouTube, Pr Boris Hansel is a professor of medicine and hospital practitioner at the University of Paris Bichat (AP-HP). various sources of vitamin D are described in detail.

It performs many tasks on a daily basis, as it ensures optimal mineralization of bones, cartilage and teeth. Vitamin D is involved in nerve transmission, hormone regulation, immune system cell activity, etc. But it has a prime mover: the sun. And when the latter is more cautious during the winter months, reaching the recommended level is not easy. In fact, sunlight helps the body naturally produce vitamin D. Exhibition from 15 to 20 minutes at the end of the morning or in the afternoon ensures sufficient intake of vitamin D. This requires exposing about 30% of the uncovered skin surface (e.g. exposing the forearms).

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Chocolate black, offal and margarine

Generally, 30% of vitamin D comes from food and 70% from the sun. Since this is not always easy during the winter months, food is the most interesting solution. You still need to know what foods to eat. Certain foods rich in vitamin D should be included in the menu as indicated ANSES : “To France, fish and dairy products (yogurt, cottage cheese, cheese, milk) account for 19% and 25% of the adult intake, respectively. However, other foods should be consumed regularly: fatty fish (such as sardines, salmon and mackerel fillets), dairy products fortified with vitamin D, egg yolks and dark chocolate. That’s not all, squirrels and morels also contain vitamin D, as do butter, margarine, organ meats and vitamin D-fortified cereals.

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As part of a varied and balanced diet, it is recommended to consume two portions of fish per week, including one portion of oily fish. Also consider certain fatty fruits like avocado. Although cod liver oil does not always have a good reputation, it is rich in vitamin D.

Adequate intake of vitamin D is essential. Deficiency leads to muscle disorders (such as decreased tone) or bone disorders such as decreased bone mass, bone conditions that reduce their strength, etc. In cases where supplementation is required, ANSES recommends that drugs be preferred over dietary supplements. Indeed, medicines guarantee clear information about dosages, precautions, side effects and risks of overdose.

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