Fill up on vitamin D

The beginning of spring is synonymous with the return of the sun. Under the effect of ultraviolet (UVB) rays from the sun, vitamin D is synthesized from a cholesterol derivative: cholecalciferol which, after passing through the liver and then through the kidneys, becomes an active ingredient and can therefore be assimilated and used by the body¹.

Vitamin D ensures the robustness of the skeleton because it is involved in the absorption of calcium and phosphorus present in the blood. These are essential for the growth and maintenance of bone structure².

3 sun exposures of 15 min per week between 11 a.m. and 14 p.m. are needed to get the right amount of vitamin D. The recommended nutritional intake of vitamin D is on average 600 IU or 15 µg² per day. Attention, the application of a sunscreen with a protection factor of at least 15 is strongly recommended or even essential.

In addition, many foods that contain vitamin D such as fish liver oils, fatty fish (salmon, herring, tuna), eggs, milk can be consumed. For example, 100 g of grilled salmon would contain about 15 to 23 µg of vitamin D.

Prepare your skin for the sun

Carrot juice is a good way to prepare the skin to sun exposure thanks to its beta-carotene content, a carotenoid found in red or orange plants. The body converts beta-carotene into vitamin A when it is needed. Vitamin A contributes to the health of the skin and mucous membranes. Drink freshly squeezed carrot juice every day 3 weeks before sun exposure.³

Institute of Medicine, Food and Nutrition Board. Dietary Reference Intakes for Calcium and Vitamin D, 2010. These data are the result of a consensus between Canadian and American authorities. Osoporosis Canada. Vitamin D: a key element for good calcium absorption www.osteoporosecanada.ca Natural Standard (Ed). Herbs & Supplements – Vitamin A + Beta-carotene Nature Medicine Quality Standard. www.naturalstandard.com