This is how you prevent a vitamin D deficiency

1. Vitamin D is an important vitamin for your bones and muscles. It is - besides folic acid for pregnant women and B12 for vegans - the only vitamin for which the government actively recommends supplementation. Your body produces it under the influence of sunlight and you get a little from your diet. Yet more and more people are struggling with a vitamin D deficiency. In the autumn and winter, the risk of a vitamin D deficiency is even considerably higher, because in inclement and cold weather we prefer to stay inside by the stove and thus see even less daylight.

2. Vitamin D is an important vitamin for your bones and muscles. It is - besides folic acid for pregnant women and B12 for vegans - the only vitamin for which the government actively recommends supplementation. Your body produces it under the influence of sunlight and you get a little from your diet. Yet more and more people are struggling with a vitamin D deficiency. In the autumn and winter, the risk of a vitamin D deficiency is even much higher, because in inclement and cold weather we prefer to stay inside by the stove and thus see even less daylight.

1. As mentioned, vitamin D is an important vitamin. It is necessary to get calcium and phosphorus from the diet and is therefore important for strong bones and teeth. Research has also shown that it, in combination with calcium, has a positive effect on bone density. Your muscle function also benefits from vitamin D. These are not only the muscles in your arms and legs, but also your heart muscle. Sufficient vitamin D in your body also ensures a better sense of balance, which reduces the risk of falls. Vitamin D also has a beneficial effect on your immune system.

How do you ensure that you get enough vitamin D?

1. The Netherlands Nutrition Center recommends consuming 10 micrograms of vitamin D per day, for the elderly this advice is 20 micrograms per day. In addition, it is important to sit with your face in the sun between 11 a.m. and 3 p.m. every day for between fifteen and thirty minutes (please note that you try to avoid the harshest moments in the summer). However, to be able to produce vitamin D in your skin, the sun power must have a certain strength. In winter, the days are shorter and the sun shines less, making it harder for your body to produce vitamin D. In addition, we simply don't get outside enough on chilly days.

Vitamin D in your diet

1. Through your diet you get enough vitamin D if you eat according to the Wheel of Five. Fatty fish, such as salmon and mackerel, are an important supplier of vitamin D. To a lesser extent, meat and eggs are also sources of vitamin D. In addition, Dutch producers such as Becel add vitamin D to low-fat margarine, margarine and baking and frying products. That's a good thing, otherwise the vitamin D deficiency would be even greater for many people. Cream butter naturally also contains a little bit of vitamin D, but margarines and low-fat margarines contain 15 percent of the daily intake required per sandwich. About 35 to 40 percent of vitamin D intake in the Netherlands comes from margarine and low-fat margarine. Women over fifty and elderly over seventy are recommended by the Health Council anyway to use D supplementation because of the extra need and often also the reduced exposure to sunlight.

2. Through your diet you get enough vitamin D if you eat according to the Wheel of Five. Fatty fish, such as salmon and mackerel, are an important supplier of vitamin D. To a lesser extent, meat and eggs are also sources of vitamin D. In addition, Dutch producers such as Becel add vitamin D to low-fat margarine, margarine and baking and frying products. That's a good thing, otherwise the vitamin D deficiency would be even greater for many people. Cream butter naturally also contains a little bit of vitamin D, but margarines and low-fat margarines contain 15 percent of the daily required intake per sandwich. About 35 to 40 percent of vitamin D intake in the Netherlands comes from margarine and low-fat margarine. Women over fifty and elderly over seventy are recommended by the Health Council anyway to use D supplementation because of the extra need and often also the reduced exposure to sunlight.

Vegetable Vitamin D

1. Incidentally, there are two types of vitamin D in food: vitamin D2 and vitamin D3. D3 is formed in our skin and in the skin of animals. It also occurs naturally in animal food products. Vitamin D2 is made in fungi and mushrooms. In the 100% vegetable variants of Becel, the vitamin D3 of animal origin has been replaced by the vegetable variant D2. This makes them ideal for use by vegetarians and vegans.

Vitamin D deficiency: the risk groups

1. Vegetarians and Vegans People who wear covering clothing (long sleeves, hats, headscarves, burqas) (Elderly) people who rarely go outside. Men and women over 70 years old or living in a care or nursing home in any case. Pregnant women Women 50 and older People with a dark skin color People who eat unhealthy and one-sided (non-varied) food People who drink a lot of alcohol People on a low-fat or fat-free diet Overweight people

2. Vegetarians and Vegans People who wear covering clothing (long sleeves, hats, headscarves, burqas) (Older) people who rarely go outside. In any case, men and women older than 70 or living in a care or nursing home. Pregnant women Women 50 and older People with a dark skin color People who eat unhealthy and one-sided (non-varied) food People who drink a lot of alcohol People on a low-fat or fat-free diet Overweight people

Daily menu with sufficient vitamin D

1. You get enough vitamin D when you ensure enough daylight on your skin and a diet according to the Wheel of Five. With the daily menu below and a half-hour lunch walk, you are more than satisfied with your required amount of vitamin D. Breakfast: 'Acai bowl' open sandwich Lunch: Sandwiches with cheese and garden cress Dinner: Chicken skewers with stir-fried pumpkin, potato and onion

'Acai bowl' open sandwich

1. (For 2 persons) 2 medjool dates 1/4 banana 40 grams of blueberries 30 grams of frozen acai berry pulp or frozen blueberries 3 tablespoons of unsweetened crunchy muesli + a little extra for the topping 2 large spelled sandwiches 2 strawberries 20 grams of Becel Original Pit the dates. Cut 1/4 of a date into pieces for the topping. Keep them separate with a few blueberries. Clean the strawberries, they are also for topping Grind (in a blender or with a stick blender) the rest of the dates, blueberries, frozen acai berry pulp, 3 tablespoons of muesli and 20 g of Becel into a cold thick spread. Spread the sandwiches with a little Becel and the still ice-cold acai bowl spread. Top with pieces of date, strawberries, a few blueberries and a little muesli. A

Sandwiches with cheese and cress

1. (For 2 persons) 4 slices of wholemeal sourdough bread slices 80 grams of Becel Original to spread 4 slices of 20+ cheese 100 grams of cress Cucumber Spread the sandwiches with Becel Original. Cover the sandwiches with cheese and some garden cress. Cut the cucumber into slices and divide over the sandwiches if necessary.

Chicken skewers with stir-fried pumpkin, potato and onion (For 2 persons) 200 grams of chicken fillet 2.5 tablespoons of Becel with a hint of olive oil (25 g) 1 teaspoon of teriyaki sauce 1 onion 1 clove of garlic 2 inches of ginger root 450 gram butternut squash (about half a pumpkin) 500 grams waxy potatoes 1 pinch of chili powder 1 tablespoon coarsely chopped cilantro Extra requirements: 4 skewers soaked in cold water Cut the chicken breast into small pieces and mix them with 1 teaspoon of Becel with a dash of olive oil, half of the teriyaki sauce and pepper to taste. Let the chicken marinate for 10 minutes. Meanwhile, peel and chop the onion and garlic. Peel and grate the ginger root. Remove the seeds from the pumpkin and cut the pumpkin into wedges. Peel the parts and cut them into pieces. Peel the potatoes and cut them into wedges. Heat the rest of the Becel in a frying pan or frying pan and fry the onion with the garlic and ginger on medium heat for 5 minutes. Add the pumpkin and potatoes and fry for 5 minutes on a high heat. Pour in 1 dl of hot water and add the rest of the teriyaki sauce and pepper and chili powder to taste. With a lid on the pan, let the pumpkin bake for about 10 minutes until al dente and reduce the liquid slightly. Turn once in the meantime. Meanwhile, prick the chicken on the skewers. Heat a grill pan and roast the chicken skewer all over the pan for about 7 minutes until brown and done. Divide the stir-fry between bowls or plates and add the chicken satay. Sprinkle with the cilantro. This article was created in collaboration with Becel. Don't miss anything anymore?

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