Vitamin D plays a key role in the body: it is involved in the absorption of calcium and phosphorus and contributes to the proper mineralization of bones. However, to make the most of its benefits, it must be consumed with fats – ideally “healthy”. However, on the podium of lipids, guacamole would appear to be the ideal “good fat”. Rightly so? Here is what Dr Aurélien Tesson, doctor of pharmacy, says.
An “ideal” snack
Vitamin D is a “fat-soluble” vitamin. In other words: it is better absorbed when combined with fats. According to some experts, consuming this vitamin with a slice of bread and guacamole would therefore be “ideal” to promote its assimilation. Avocado is indeed rich in healthy fats, particularly in monounsaturated fatty acids, promoting the transport and assimilation of vitamin D in the body.
As a bonus, avocado is full of fiber (which contributes to harmonious transit) and nutrients (vitamins E and K, potassium). Elements that support various bodily functions, from heart health to blood pressure regulation. Finally, its monounsaturated fatty acids – stored in adipose tissue in the form of triglycerides – can be mobilized to provide energy. A single portion of avocado (50 to 100 g) provides 6.9 to 13.8 g of fat, or 9.8 to 19.7% of the daily reference intake of fat.
However, are the undeniable qualities of this fruit enough to justify taking guacamole in the event of supplementation? Dr Aurélien Tesson, doctor of pharmacy, answers us.
Bread, guacamole and vitamin D: a preferred alliance?
Yes, combining vitamin D with bread and guacamole is an excellent idea to optimize its absorption, says Dr. Aurélien Tesson.
“Vitamin D is a fat-soluble vitamin, which means it is best absorbed when consumed with healthy fats.
Avocado, the main ingredient of guacamole, is rich in monounsaturated fatty acids, which facilitate this absorption
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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.” reveals the pharmacist.