Vitamine D

Rôle général

La vitamine D est très importante car c’est une hormone. La vitamine D, sert à la fixation du calcium sur les os et à l’absorption du phosphore. Elle permets aussi la minéralisation des articulations et une bonne tonicité musculaire. Elle permets une bonne croissance, le maintien d’un squelette et de dents en bonne santé.

Elle stimule le système immunitaire, améliore l’humeur, diminue le stress et les risques de dépression en augmentant la quantité de cortisol.

Elle a un rôle sur plus de 200 gènes et permettrait une réparation de l’ADN. Dans l’enfance elle évite le rachitisme ainsi que son équivalent à l’âge adulte: l’ostéomalacie. Elle permets de lutter contre le diabète, certains cancers, et certaines démences.

Rôle pour la peau

La vitamine D est très importante pour la peau. Si vous en manquez cela peut être la cause de votre acné.

Elle permets à la peau de se réparer et de réduire son inflammation. Les anciens boutons cicatrisent plus vite et les nouveaux sont moins gonflés et moins rouges.

De part son rôle dans la production d’insuline la vitamine D aide à la guérison de l’acné. En effet elle augmente la sensibilité à l’insuline, luttant ainsi contre la résistance à l’insuline, ce symptôme qui fait que l’on a trop d’insuline dans le sang, ce qui conduit à plus de sébum et donc d’acné.

La vitamine D aide le corps à fabriquer des antioxydants, ce qui protège la peau contre les radicaux libres. La peau est plus lisse et le teint unifié.

Propriétés

  • non soluble dans l’eau
  • liposoluble (i.e. soluble dans les graisses)
  • sensible à la lumière
  • sensible à la chaleur
  • sensible aux acides

Conservation & Cuisson

Afin de faciliter son absorption au niveau alimentaire, mieux vaut la consommer avec un peu de matières grasses.

La cuisson en détruit une partie.

Besoins journaliers & Carences

Les AJR* sont de 20µg/jour (=800 UI/jour) jusqu’à 50 ans et plus au-delà. Plus d’1 milliard de personnes sont carencées sur Terre, dont plus de la moitié sont des femmes ménopausées. Les carences viennent soit d’une exposition trop faible au soleil, soit d’une trop grande consommation de produits laitiers, ce qui entraîne une diminution de la concentration plasmatique de vitamine D.

Sources

La vitamine D est produite via l’exposition au soleil (UVB), c’est la source principale.

Une petite partie vient de notre alimentation, principalement dans les poissons gras, le jaune d’œuf, la viande et les champignons.

L’huile de foie de morue en contient beaucoup (200-250µg/100g) c’est pourquoi elle a été longtemps utilisée.

 

*AJR: Apports Journaliers Recommandés

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