It is by exposing ourselves to the sun that we increase our vitamin D levels and strengthen our defenses.
Fatigue, low morale… Autumn is here and there are no mysteries to face it in great shape. You need to sleep well, eat vegetables and fruits daily… and get out into the fresh air as much as possible. Already, because seeing the outside light and getting some fresh air is good for your morale. Then because it increases the level of vitamin D, essential for the immune system. But how long to walk exactly?
Vitamin D is produced 70% by the skin under the effect of ultraviolet rays from the sun and 30% through diet. “The light is low in autumn and winter, and short-lived compared to the spring/summer season. Furthermore, we are more covered and therefore less exposed to the sun and the synthesis of vitamin D is less good. explains Florence Foucaut, dietician-nutritionist. In winter, the best thing is to get some fresh air as soon as there is a little sunshine.
Spanish researchers have estimated the time of exposure to the sun necessary to stock up on vitamin D: “In January, around noon, it takes about 2 hours of sun exposure to get the recommended daily dose of vitamin D with the face, neck, hands and forearms uncovered, compared to 7 minutes in July and 31 minutes in October“, they report in the newspaper Science of Total Environment.
To avoid being deficient, scientists recommend stocking up on vitamin D during the summer and consuming foods rich in vitamin D throughout the year: a portion of fatty fish per week (herring, sardines, salmon, mackerel, swordfish, rainbow trout), mushrooms (chanterelles, porcini mushrooms, morels), eggs, dark chocolate, butter or margarine, offal, liver oil. cod, fromage blanc or Petit-Suisse. The general practitioner can prescribe vitamin D supplementation for people who may be deficient.
