How to increase vitamin D levels during cold and flu season

PT Health Life – Vitamin D is an important nutrient that helps support a healthy immune system. Our bodies are susceptible to this deficiency during the cold season, especially during the winter months with less sunlight.

During cold and flu season, having a strong immune system is one of your best defenses against getting sick.

Supporting a healthy immune system includes eating vitamin-rich foods, washing your hands, sleeping well and getting regular physical activity… Research also shows that vitamin D plays an important role in keeping your body healthy. Immune system at its best. Vitamin D deficiency can make the body more susceptible to infection .

Here’s what you need to know about vitamin D, including how to increase your intake:

1. How does Vitamin D support the body’s immunity ?

Unlike many other important nutrients, the body can make vitamin D, when the skin is exposed to sunlight . Additionally, vitamin D can be obtained through foods and supplements.

Vitamin D deficiency is linked to an increased risk of depression, weaker bones and fatigue, and greater susceptibility to illnesses like the flu or the common cold . Although you won’t find a single nutrient that will keep you from getting sick, adequate vitamin D will help your body fight disease.

A cross-sectional study evaluating over 14,000 people found that people with lower serum vitamin D concentrations had a 58% higher incidence of acute respiratory illness (such as the common cold) than those with lower serum vitamin D levels. higher vitamin D levels .

Researchers also recently reported that people with vitamin D deficiency are more susceptible to COVID-19 ‘s deadly “cytokine storm” (an overreaction of the immune system). Nearly 20 data analyzes have shown that vitamin D deficiency is the main cause of the risk and severity of COVID-19.

2. How to increase the amount of vitamin D in the body

It can be said that vitamin D is the key to a healthy immune system. Although the body can get vitamin D from sunlight, if you live in a place that doesn’t get much light during the winter months, there are other ways to increase your vitamin D levels.

There are some foods, like milk and eggs, that are naturally rich in vitamin D. Others, like milk and cereals, are fortified with vitamin D. You can also take supplements if needed to prevent deficiency.

How to support healthy vitamin D levels:

The recommended dietary allowance of vitamin D is 600 to 800 IU per day for adults, although some people may need more than this. Your doctor can evaluate whether you have a deficiency by performing a blood test.

There are three ways to support healthy vitamin D levels or supplement vitamin D deficiency once diagnosed:

– Ensure adequate sun exposure : Sun exposure is key for the body to synthesize vitamin D. But remember to still use sunscreen to protect from the harmful effects of UV rays from the sun.

Take  vitamin D supplements (when necessary as prescribed by your doctor): Any supplementation should be discussed with your doctor before starting a treatment regimen.

– Eat foods rich in vitamin D: Although the list of foods containing vitamin D is not extensive, you have a lot of options – from fish and certain vegetables to vitamin D-fortified foods and milk.

Foods rich in vitamin D :

Salmon: Oily fish like salmon naturally contain vitamin D , along with other immune-supporting nutrients like omega-3 fatty acids (DHA). Salmon can be used in salads or eaten with rice… this can be a great choice for a diet that provides vitamin D to the body.

Fortified orange juice: Look for one that’s fortified with vitamin D, calcium and other important nutrients.

Milk: Milk is not only rich in calcium but also includes vitamin D. Milk also contains vitamin A and protein, two other important nutrients for immune function.

– Canned tuna: This is also a quick and convenient source of vitamin D. Look for tuna packaged in BPA-free cans to minimize your exposure to harmful chemicals.

– Some types of mushrooms: Are the only source of vitamin D during the production process. Mushrooms can produce vitamin D after exposure to UV rays (just like humans).

– Fortified cereals: Many cereal brandscommonly supplemented with vitamin D as well as other important nutrients.

Eggs : Eggs can be a healthy source of vitamin D, as long as you eat the yolks. Eggs from hens that live outdoors and receive plenty of sunlight are especially beneficial. Research has shown that the vitamin D3 content in egg yolks is three to four times higher from outdoor hens than from indoor hens.

Beef liver: Beef liver is a natural source of vitamin D and other important nutrients, like folate.