As of October 26, we officially switched to what is called standard time. A change which marks the return of shorter days and reduced exposure to the sun. A drop in brightness which is not insignificant: it limits the natural synthesis of vitamin D, which is essential to our health.
The sunshine vitamin: an essential nutrient
Often nicknamed the “sunshine vitamin”, vitamin D plays a major role in the proper functioning of the body. As Professor Antoine Avignon, endocrinologist, explained in a previous article, “the vast majority of vitamin D present in our body is synthesized from cholesterol in the skin during exposure to ultraviolet B (UVB) rays from the sun.”
This hormone, much more than a simple vitamin, is essential for:
- Strengthen the immune system;
- Promote the absorption of calcium and phosphorus;
- Contribute to the maintenance of muscle and bone mass;
- Support energy metabolism.
It is therefore to be preferred.
Winter time: why diet becomes crucial
However, with the reduction in exposure to the sun, the body no longer produces enough vitamin D. To prevent deficiencies, it is then necessary to focus on a targeted diet. Dietitian PaulineDiet shares on Instagram four sources of vitamin D to favor during fall and winter.
Oily fish
PaulineDiet recommends consuming it at least twice a week. “Salmon, herring, sardines or mackerel are naturally rich in vitamin D”she specifies. In fresh version, canned in natural form or in olive oil, they remain excellent options to support your intake.
Raw butter
Often underestimated, raw butter also contains vitamin D. “You can eat it in the morning on your toast or to accompany your vegetables”advises the dietician.
Dairy products
“Dairy products help meet your vitamin D intake.recalls PaulineDiet. If you prefer plant-based alternatives, be sure to choose them enriched with calcium and vitamin D to maintain a good nutritional balance.
Egg yolk
Egg yolk is an accessible and versatile source. Consuming it several times a week helps maintain a good level of vitamin D.
How to better absorb vitamin D?
Vitamin D is fat-soluble, meaning it dissolves in fat. It is therefore better absorbed when consumed with lipids. So remember to accompany your sources of vitamin D with a little healthy fat: olive oil, avocado, nuts, seeds, or full-fat dairy products.
However, these contributions are not always enough. Even in autumn, a few minutes of natural light per day is still beneficial. A 15 to 20 minute walk, with arms and face uncovered, helps stimulate the natural synthesis of vitamin D. However, for prolonged exposures, it is essential to protect the skin with sunscreen.