Vitamin D boosts morale!
2 min read
Sofia veil
Vitamin D is an essential element for our health by participating in the mineralization of bones, cartilage and teeth. It strengthens immunity and the quality of hair and nails. It is also good for morale by playing a role in the synthesis of serotonin (a neurotransmitter involved in mood regulation).
According to numerous studies (more than forty) including the latest by Tuomas Mikola & al. in July 2022, it would be useful to limit the symptoms of depression. Further trials are needed to confirm this theory, but vitamin D is essential for our health and good health is a major asset for mental well-being. It therefore seems important to us to share the right ways to avoid vitamin D deficiency and to put the odds on our side to feel good.
The daily intake we need depends on several factors such as age, skin type or gender. For example, children, pregnant women and the elderly have more needs.
The sun, with the action of ultraviolet rays, allows our skin to synthesize Vitamin D. It is therefore a good way to easily meet its daily needs. But be careful, it is important to protect your skin with sunscreen during any exposure. Ultraviolet is also a risk factor for skin cancer.
Good practice is to make short exposures during the coolest hours of the day (avoid 12 to 4 p.m.). It would take 15 to 30 minutes of exposure of the forearms and face to meet our needs. So by walking regularly (at least twice a week) you can easily and inexpensively maintain your vitamin D intake.
Remember, it's all about balance. An overdose of vitamin D is harmful to health (heart and kidney risks) as is overexposure to the sun (cancer risks). Rather than dietary supplements (unless prescribed by a doctor), try to incorporate foods rich in vitamin D into your diet. They are found, for example, in:
- fatty fish (herring, mackerel, sardines, salmon, tuna, etc.) even canned
- the egg yolk
- dairy products (cottage cheese, milk, yogurt, butter, cheeses, etc.)
- the avocado
- and certain mushrooms (ceps, morels, button mushrooms, shiitakes, etc.)
Feeling constantly tired and irritable despite rest periods and quality sleep may be a sign of vitamin D deficiency. This is one of the main symptoms of vitamin D deficiency. Do not hesitate to discuss it with your doctor.
Photo by Zac Durant
Photo by Zac Durant