zKeep in shape this summer and stock up on vitamin D.
At Feed., each meal provides you with nearly a third of your recommended daily intake of vitamin D. In the Light range, low in calories, our meal bars provide you with 20% of your daily requirement and our meal drinks more than a third of your vitamin D requirement.
Vitamin D, what is it?
Vitamin D or calciferol is a fat-soluble vitamin, that is to say, soluble in fats and oils and stored by the body. In order to best absorb the vitamin D present in foods, it is advisable to combine them with quality fats. There are two types of vitamin D:
- vitamin D2 or ergocalciferol which is mainly found in plants.
- vitamin D3 or cholecalciferol from animal sources. It is also in this form that our skin synthesizes it when we are exposed to the sun.
These two vitamin forms have similar roles and effects with the only difference that vitamin D3 is better absorbed by the body. But how is it that the sun can be responsible for the production of vitamin D? It's quite simple. The skin synthesizes a molecule (7-dehydrocholesterol) which will be used to form vitamin D. On contact with the ultraviolet rays of the sun, its structure will be modified into an intermediate form: provitamin D. Provitamin D will then be transported through the liver then the kidneys which will transform it into active vitamin D.
No need to expose yourself to direct sunlight for 3 hours to stock up on vitamin D. Exposure to the sun on your arms and face for 10 to 15 minutes a day is enough to last you through the winter! Don't forget to protect yourself with sun cream to prevent any skin diseases (eg: skin cancer, appearance of spots, etc.). All the vitamin D synthesized during the summer period is stored in the liver, muscles and adipose tissues (fats) and will be used as needed during the rest of the year.
Foods rich in vitamin D.
You can find vitamin D in animal products and certain plants. Indeed, this vitamin can be synthesized by our skin under the effect of the sun's ultraviolet rays but it is also present in many everyday foods.
Animal sources.
Among the foods rich in vitamin D3, we find the famous cod liver oil (250 micrograms per 100g) but also fatty fish (salmon, herring, mackerel, sardines, etc.), dairy products and egg yolks.
Plant sources.
As for plants, mushrooms are the main source of vitamin D2 with around 3.9 micrograms per 100g. This is why people following a vegetarian or vegan diet are advised to use vitamin D supplementation. In the case of vitamin D supplementation, it is recommended to take vitamin D3 in liquid form to better assimilation. Since the body is able to store it, it is not necessary to take a daily dose; a weekly or monthly dose is sufficient. We advise you to consult your doctor who will recommend supplementation adapted to your needs. At Feed., each meal provides you with 33% of your recommended daily intake of vitamin D.
The role of vitamin D in the body.
Vitamin D has an essential role in the body. Its main function is to maintain a good concentration of calcium and phosphorus in the blood by facilitating their absorption from the intestine through the intestine and reducing their elimination by the kidneys (via urine). Vitamin D has the role of maintaining calcium and phosphorus in our body in order to ensure:
- good mineralization of the skeleton by facilitating the fixation of calcium on bones, cartilage and teeth.
better blood sugar stability by improving the effects of insulin. It is important to have stable blood sugar levels that vary as little as possible. In fact, this helps avoid fatigue but also hunger pangs (and therefore snacking).
How much vitamin D do you need?
Today, 80% of the French population is deficient in vitamin D due to a lack of exposure to sunlight or an unbalanced and insufficiently varied diet. The daily intake recommended by ANSES is 15 micrograms/day from the age of one year with a maximum daily dose of 100 micrograms/day.
Vitamin D deficiency.
A vitamin D deficiency can lead to osteoporosis (= bone demineralization) in adults or rickets (= a lack of bone mineralization) in children. People at risk include children, the elderly, people who rarely expose themselves to the sun, overweight people and vegans. However, overconsumption of vitamin D can also have undesirable effects on the body. Symptoms of excess vitamin D can be: nausea, vomiting, kidney stones, digestive disorders, anorexia, etc.
The most common questions about vitamin D.
Why combine vitamin D and K?
Vitamins D and K have a role in common: the fixation of calcium in bones. The combination of these two vitamins ensures optimal calcium fixation in your bones.
When to take a vitamin D supplement?
Vitamin D supplementation is helpful in some cases. For example, during winter when there is less sunshine, for people who live in the city in a more polluted atmosphere which shields solar radiation or for people with dark skin because it absorbs less ultraviolet rays. However, overconsumption of vitamin D leads to symptoms such as headaches, vomiting or dehydration. It is therefore important to seek advice from your doctor in order to have more information (on the dosage for example).
Does vitamin D make you tan?
Unfortunately no, vitamin D does not make you tan. However, tanned skin assimilates this vitamin less well because this type of skin blocks solar radiation.
In summary.
There are 2 types of vitamin D: vitamin D2 and vitamin D3. Food sources of vitamin D are mushrooms for vitamin D and fatty fish, dairy products and egg yolks for vitamin D3. Vitamin D3 is also synthesized by the skin when exposed to the sun's ultraviolet rays. The recommended daily dose is 15 microgram/day. The risks of vitamin D deficiency are osteoporosis and rickets.
