If December is synonymous with end-of-year festivities, his early promises by short and cold days in the Sun shy. Before facing the good cheer of the holiday season, here are a vitamin information to make energy.
Of course there are excesses of table in December, but that it will talk about it another time. Because from here until then, no need to deprive themselves; It is simply to point to eat. But then on what foods should we bet on nutrition in order to defy the less sunny days?
Zoom on vitamin D
Vitamin D, the calciferol, is a vitamin (and a pro-hormone) manufactured in the body primarily from the ultraviolet rays of the Sun in contact with the skin. Moreover called the sunshine vitamin. It plays an essential role in the formation and consolidation of the bones and teeth. Calcium is absorbed into the body in sufficient presence of vitamin D.
In summer, a small exhibition of 10 minutes in the Sun, without sunscreen, before 11: 00 and after 16 h allows the body to make 10,000 IU of vitamin D. However at this time of year, as the rays of the Sun are very shy, or even completely hidden, you guess that vitamin D deficiency is. Several recent studies indicate that people with vitamin D are much more date may be affected by many diseases, especially diseases of the heart as well as certain types of cancer.
Our daily recommended vitamin D requirements from 10 to 20 milligrams.
Where to find vitamin D
Vitamin D is not widespread in the diet. However, found in:
- Cod liver oil – if the name makes you WinCE, be aware that your mother was right to give you, because cod liver oil is champion vitamin D.
- Salmon (as well as the majority of fatty fish) – no need to present it to you! Not only salmon has beneficial effects on cardiovascular health, more omega-3 fatty acids which are transmitted to our brain a message of well-being and improve mood while relieving depression. Notice to the seasonal melancholy! Poached or cooked at low heat, it keeps all its benefits. Choose especially Sockey salmon.
- Particularly the shiitake mushroom – rich in minerals and vitamin B, mushrooms are a good source of vitamin D. In addition, they are rich in protein and low in calories.
- Eggs (yellow) – chicken, cane or quail, eggs are characterized by their high nutritional value. They are an excellent source of calcium, and contains vitamin D. Insofar as possible, buying eggs from hens raised free-range or organic.
In addition to food, it is recommended to use of vitamin D supplements during Northern winters. In an article published by Dr. Richard Béliveau, he informed that “in practice, the use of supplements is the only real way to maintain the levels of vitamin D in adequate levels in the winter season. “It is for this reason that the Canadian cancer society recommends a daily intake of 1,000 IU of vitamin D3 during this period. ”
Here is an easy recipe adapted from Chief Charles-Antoine peak, formerly chef at Toque. A recipe that can adopt with trout or Arctic char.
- 4 salmon fillets
- 1 fillet of maple syrup
- 1 fillet with olive oil
- Salt
- Brush the fillets of salmon by a drizzle of maple syrup and a dash of olive oil. Cover and keep in the refrigerator about 30 minutes.
- Remove fillets from the refrigerator and leave them on the counter at room temperature. (If your kitchen is warm on a summer day, skip this step). Preheat the oven to 250 F.
- Salt and place the salmon fillets in a dish in the oven.
- Bake in the oven for 15 to 30 minutes, depending on the thickness of the fillet. The salmon is cooked when the skin is easily removed.
