What should I eat to fill up on… vitamin D?

The vitamin Dit’s the “sunshine” vitamin that’s unique: most of our supply comes from UVB rays. The sun. But since we expose ourselves less (to avoid skin cancer) and since we don’t all live in sunny regions, the risk of deficiency is almost inevitable. According to the French Academy of Medicine (AMF), almost 80% Westerners would be vitamin D deficiency ! Although it is necessary for our body. “This promotes better absorption calciumand magnesiumwhich contributes to healthy bones and teeth., notes Dr. Laurence Benedetti, Micronutritionist and Vice President of Iedm*. And finally helps prevent osteoporosis.

Vitamin D also promotes Immune system, which is very busy in winter. Recent studies show that vitamin D reduces the risk of developing a respiratory tract infections . This also plays an important role muscle contraction and slow the premature decline of cognitive and intellectual functions. In short, it’s better not to take too much of it away!

Good everyday gestures

In addition to excessive sun exposure, 3 exhibitions of 15 minutes per week(forearm and face), from 11 a.m. to 2 p.m. from April to October, doctors recommend. We also review our plate to prioritize food rich in vitamin D . However, in the case of a proven deficiency, supplementation is useful to replenish its supply. We remind you that we recommend supplement for pregnant womenand for children up to… 18 years old!

*Website of the European Institute of Dietetics and Micronutrition www.iedm.fr

Foods supplemented with vitamin D are recommended

It’s enough to make you feel guilty about a piece of foie gras because there’s quite a bit of it.

A super source of calcium, milk also provides vitamin D. A better choice whole milk or at least half skimmedbecause vitamins are concentrated in fat. If we use low-fat products, then we choose them enriched with vitamin D. Pregnant women use only pasteurized milkto avoid the risk of listeriosis.

This vitamin is mainly found in the yolk. You can eat it several times a week, because the egg is a concentrate of beneficial properties (protein, iron, iodine, zinc, vitamin B12, etc.).

Not very attractive, but mostly food. Like all fatty fish oils. Don’t want to drink it with a teaspoon? We choose cod liver. Delicious on toast or buckwheat toast.

For strong bones, many yogurts and cottage cheese are fortified with vitamin D. Look at the labels!

Squirrels, morel mushrooms or shiitake (Japanese mushrooms) definitely have a small amount, but they are still significant. They are eaten well washed and well cooked.

Oily fish are rich in vitamin D. They also provide omega 3, which is important for brain function. During pregnancy, oily fish (sardines, mackerel, salmon, etc.) are great for our future baby, especially for his brain development. Avoid smoked herring during pregnancy as it may contain listeria bacteria unless it is cooked (cooking kills the bacteria).

We are entitled to a little pleasure! And to get the most out of the vitamins (and magnesium) it contains, we choose black with at least 60% cocoa.

“I was very tired, lacking vitamin D!” ยป

“Because a few summer vacations have also improved my vitamin D reserves. At the end of autumn I was very tired. After a blood test, my iron level was fine, but not my vitamin D. I have been taking supplements and betting on foods fortified with vitamin D (yogurts, vegetable oils, etc.). Louisa, mother of Elias, 4 years old

Leave a Comment