Vitamin D, often nicknamed the “sunshine vitamin,” plays a crucial role in bone health and the immune system. However, many people are unaware that a simple daily habit can multiply its effectiveness. Aurélie Tesson, doctor of pharmacy, reveals the right way to consume it so that it is really well absorbed.
Why does vitamin D need fat?
Vitamin D plays an essential role in bone health and calcium metabolism. But for the body to assimilate it correctly, it must be accompanied by lipids. This so-called “fat-soluble” vitamin is in fact better absorbed when consumed with fats, particularly those from unprocessed foods such as avocado or olive oil.
In winter, when the sun is scarce, vitamin D supplements are often recommended. However, many people are unaware that their effectiveness depends largely on how they are consumed. Associating the intake with a meal containing good fats maximizes the bioavailability of this vitamin.
Guacamole, the unexpected ally of bones and morale
Avocado, the main ingredient in guacamole, is full of monounsaturated fats, ideal for transporting vitamin D throughout the body. In addition to being a concentrate of healthy energy, this fruit provides fiber and valuable micronutrients such as potassium, vitamins E and K, and magnesium. A serving of 50 to 100 g provides 6.9 to 13.8 g of fat, or up to 19.7% of the recommended intake.
According to experts, a simple snack consisting of wholemeal bread and guacamole is enough to strengthen the assimilation of vitamin D. Enough to transform toast into a real health ally.
What Dr Aurélien Tesson, pharmacist, says
Finally, the pharmacist comes to confirm this combo: “Vitamin D is a fat-soluble vitamin, which means that it is better absorbed when consumed with healthy fats. Avocado, the main ingredient in guacamole, is rich in monounsaturated fatty acids, which facilitate this absorption. In addition, avocado contains magnesium, a mineral essential for the activation of vitamin D in the body. As for bread, it provides complex carbohydrates that can help with digestion and assimilation of nutrients. As a pharmacist, I recommend this simple and tasty combination to enhance the effectiveness of vitamin D supplementation, especially during months when sun exposure is limited“.
A recommendation that makes bread and guacamole a winning duo, as good for your health as it is for the palate.