Importance of vitamin D: the best sources of intake


Vitamin D essential for calcium absorption

This is the main role of vitamin D . phosphorus , too, cannot be absorbed without the presence of this vitamin. This vitamin is also known to ensure the mineralization of bones . This can only be used by the body thanks to the action of the sun , more precisely ultra-violet . It is at the level of the skin that the modification takes place. It is therefore advisable to have minimal exposure to the sun.

What is vitamin D?

La vitamin D is also called calciferol . The latter is part of the liposoluble vitamins, that is to say soluble in fats. It is generally obtained by two routes. The first is food and the second is production through the skin. It is the sun which will be responsible in this case for its production. It is important to pay attention to the food intake of people living in a poorly sunny region or elderly people who do not go out often.

The different roles of the vitamin

The process for calciferol to be active is as follows: it must be transformed into 1, 25 dihydroxyvitamin D or calcitriol, after passage through the liver and kidneys.

For a long time , we know the benefits of this vitamin on the bones . It provides essential protection for bone tissue at all ages. The child, for example, needs it in his bone growth. In this case, it is called an anti-rickets element. For seniors, calciferol is essential in the fight against osteoporosis. The action comes down to an increase in the assimilation of calcium in the intestines and then by its fixation on the skeleton. The goal is to increase or, to a lesser extent, to preserve bone mineral density.

New studies have also shown that it acts on good muscle function. It would promote muscle contraction, while improving the renewal of muscle fibers.

calciferol would have a impact on the protection of neurons, by limiting the decline of intellectual capacities associated with age. In addition, insulin sensitivity would benefit. The inflammatory phenomena will decrease with the problems of arterial hypertension. Research is being carried out in order to assess its ability to prevent cardiovascular disease.

Finally, vitamin D modulates the functioning of the immune system. In the future, we are considering its treatment against certain forms of cancer, but also certain autoimmune diseases. This means that the body produces antibodies targeting its own cells. This is particularly the case with type 1 diabetes and rheumatoid arthritis.

Dietary intake of vitamin D

Apart from ultraviolet , it is possible to make a supplement. Cod liver (100 µg / 100 g), fatty fish (6.1 to 22 µG / 100 g), offal or eggs (1.5% g / 100 g), cheeses (2.7 to µg / 100 g) and butter (1µg / 93 g) are good sources of calciferol . Some foods have been fortified, such as milk or breakfast cereals. Namely that the needs vary from 20 to 25 µg / d for an infant and decrease with age. A person over 29 years old will only need 10 to 15 µg / d.

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