Vitamin D plays an essential role in the absorption of certain minerals from the body. In particular, its main function is to increase the concentrations of calcium and phosphorus in the blood, facilitating their absorption by the intestine and reducing their renal elimination. Maintaining a sufficient level of calcium in the body ensures optimal mineralization (bone, cartilage and teeth), effective contraction of muscles, good nerve transmission and adequate coagulation. This vitamin has a dual origin: it is brought from food and is synthesized by the body at skin level under the influence of the sun’s rays or ultraviolet.
a insufficient vitamin D intake it can cause bone loss and therefore an increased risk of fracture as well as impaired immunity. These risks are even higher when physical activity is reduced, as can occur during detention. In addition, in the present context ofThe Covid-19 epidemic, immune defenses can be used especially, but in the case of home retention, atiotiori without a garden or balcony, its synthesis due to the sun is limited. That is why ANSES (National Agency for Food Safety, Environment and Health at Work) recalls what they are foods rich in vitamin D to add to your cart during the next races.
Prefer oily fish and dairy products
If you need to remember one thing, it is that vitamin D is found in a number of fatty foods. “Even outside the confinement period, it is important to consume these foods on a regular basis to ensure that the body has sufficient intake,” ANSES says. The “star” foods in this area are oily fish (herring, sardines, salmon, mackerel) Organic meats (especially liver), egg yolk, vitamin D-enriched dairy products, butter and margarines, cheese and meat. “If you have the possibility of fresh fish consumption, take advantage of this, “ANSES recommends. However, these products should be part of a varied diet throughout the year.
Note that according to the ANSES information point for this vitamin, the Population Nutrition Information (RNP) in vitamin D it was defined as the production of leather being zero to cover the needs of almost the entire French population. RNP is 15 µg / d for adult males and females.
“In France, the main foods that contribute to the consumption of vitamin D in the population are fish and dairy products (yoghurt, highlighter, cheese, milk) contributing respectively to 19% and 25% of adult intake and 12 and 40% of vitamin D intake in children 11 to 17 years. “Indicates this information sheet.
Vitamin D: How to Meet Your Needs
No unsupervised nutritional supplements
The risk insufficient vitamin D intake being higher in some people, ANSES emphasizes that restriction it is not without consequences on the health of their bones (bone loss), thus leading to an increased risk of fracture. People who need to ensure adequate intake of this vitamin in their diet are at risk adult (especially those placed in institutions) because their body’s ability to absorb orfor synthesizes this vitamin decreases with age and people with dark or medium skin, for whom the synthesis of this vitamin by sun exposure is less effective.
Several age groups also make up populations at risk for vitamin D deficiency, this is so postmenopausal women, whose hormonal disruption leads to bone demineralization, increasing the risk of fracture, but also newborns and infants, pregnant women. In addition to severe skin pigmentation, other factors may aggravate these deficiency risks, in particular specific diets (suppression of meat, fish, eggs and dairy products) and pathologies causing intestinal malabsorption. However, the Agency does not recommend the use of food additives containing vitamin D without medical indication.
The first reason is that unattended supplements can lead to excessively high intakes and cause hypercalcemia (high calcium levels in the blood) with cardiac and renal effects. The second is that in most cases, vitamin D intake can be ensured by exposure to sun and food. “It is sufficient for you to be vigilant in order to ensure adequate supply in these two ways. “Experts finish. For their synthesis, thanks to the sun, 15 to 20 minutes exposurehands, forearms and face is sufficient to ensure daily intake. Without a garden, terrace or balcony it is possible to expose yourself from the open window.