There are pains that can be explained: a fall, a blow, unusual exertion. But there are others that come for no apparent reason. A few twinges in the knee upon waking, a feeling of heaviness in the legs that doesn’t respond to rest, a dull ache in the bones that comes and goes. Pains that aren’t painful enough to warrant a trip to the doctor, but they don’t disappear completely either. And over time, these become silent companions of everyday life.
If this sounds familiar, your body might be trying to tell you something: that it’s lacking sunshine. Or, more precisely, vitamin D.
The vitamin that is produced with bare skin
Vitamin D is a rarity in the world of nutrition. We don’t just get it from food; our bodies can also produce it when our skin is exposed to sunlight. It is therefore the quintessential sunshine vitamin. And its role in bone health is as crucial as it is silent: without sufficient vitamin D, calcium is not properly absorbed, bones become more fragile, and muscles can ache for no apparent reason.
The body’s ability to synthesize vitamin D decreases with age. Furthermore, many people spend more time indoors, constantly use sunscreen, or live for extended periods in dimly lit areas. The result is a widespread deficiency, affecting millions of people worldwide, according to the World Health Organization, particularly those over 50.
Diffuse bone pain, muscle weakness, and the feeling of tired legs for no reason can be signs that vitamin levels are insufficient.
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Natural sources: the sun and the table
The most efficient way to absorb vitamin D is still through moderate sun exposure. About 15 or 20 minutes a day, on arms and legs, without sunscreen, at safe times (before 11 a.m. or after 4 p.m.), can be enough to maintain acceptable levels. But this isn’t always possible, and that’s where food comes in.
Some foods are valuable allies: fatty fish such as salmon, mackerel, or sardines; egg yolks; mushrooms exposed to ultraviolet light; and fortified dairy products. Combining them with calcium sources (broccoli, spinach, almonds) enhances their effect.
Recipe 1: Roasted sardines with spinach and orange salad
Ingredients:
4 fresh, cleaned sardines
A handful of baby spinach
1 orange in wedges
almond slices
Extra virgin olive oil, salt and pepper
Preparation: