What is the role of vitamin D?
Vitamin D is involved in the formation of bone and teeth by interacting with calcium. It is a vitamin that can be assimilated through food, but also through the sun's rays when they penetrate the skin. Vitamin D is also essential for good muscle health. It is also believed to be useful in the prevention of colorectal and breast cancer.
What are good vitamin D intakes?
It is very common to be deficient in vitamin D, even though it is relatively available in nature. Before the age of 4 and during pregnancy, vitamin D requirements are higher, with 10 µg per day. Otherwise, for both men and women, from the age of 4 years and throughout the rest of life, the recommended daily vitamin D intake is 5 µg.
What are the health effects of vitamin D?
Bone health is very important, especially for women, who are particularly affected by osteoporosis. Vitamin D is therefore essential for fixing calcium and phosphorus during digestion. It also takes care of the teeth. For sportsmen and women, vitamin D allows a rapid increase in muscle mass.
What are the risks of vitamin D deficiency?
Vitamin D deficiency is quite common. It is necessary to expose oneself to UV rays for at least 15 minutes a day, with sun protection in summer. The consequences of a vitamin D deficiency are:
bone fragility
muscle aches and pains
chronic fatigue
a state of depression
a higher risk of breast cancer.
What are the dietary sources of vitamin D?
Apart from sunlight, which is the main source, vitamin D can be obtained from food. It is found in :
Fish such as swordfish, eel, salmon, herring, trout, halibut...
the egg yolk
skim or semi-skimmed cow's milk
canned tuna
beef liver
fortified soy beverage.
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