No. 1 Supplement To Boost Your Immune System
I would like to devote a little more time to this important immune booster that is Vitamin D, how it affects immune health, how supplementing with this nutrient may help protect against respiratory conditions and how to build your immune system from the inside during this COVID-19 pandemic.
A lot of us are deficient in vitamin D, and 4 in 10 people don’t get enough in their diets.
In fact, this vitamin is so important for immune function that low levels of it have been associated with an increased susceptibility to infection, disease, and immune-related disorders.
For example, low Vitamin D levels are associated with an increased risk of respiratory diseases, including tuberculosis, asthma, and chronic obstructive pulmonary disease (COPD), as well as viral and bacterial respiratory infections.
How do we get Vitamin D then?
One way is we can get from the sun which is commonly known as the “sunshine vitamin.” And is the best natural source of vitamin D3! Often, we’re not getting enough sunlight! We’re either covering ourselves up, using sunscreen, or maybe we have darker skin, or our kidneys aren’t working as well, all of those can lead to vitamin D deficiencies.
But we still can get our Vitamin D from our everyday food.
There are two main forms of vitamin D in the diet: D2 and D3. D3 is twice as effective at raising blood levels of vitamin D, which is linked to a variety of health benefits.
- • Vitamin D2 (ergocalciferol): Found in plant foods like mushrooms.
- • Vitamin D3 (cholecalciferol): Found in animal foods like salmon, cod and egg yolks. Yes, it’s egg yolks. I often see people remove the egg yolk, and you are missing out the Vitamin D!
The question is How Much Vitamin D Do You Need for Optimal Health?
Based on current research, it seems that consuming 1,000–4,000 IU (International Units) (25–100 mcg) of vitamin D daily should be ideal for most people to reach healthy vitamin D blood levels.
However, don’t consume more than 4,000 IU of vitamin D without your doctor’s permission. It exceeds the safe upper limits of intake and is not linked to more health benefits.
What are the Sources of Vitamin D?
Other than plenty of sunlight, here are some foods that are great sources of Vitamin D.
- 1. Cod liver oil: 1 tablespoon contains 1,360 IU
- 2. Salmon, cooked: 85g contains 447 IU
- 3. Canned tuna, drained: 85g contains 154 IU
- 4. Egg yolks, large: 1 yolk contains 41 IU
- 5. Mushrooms, cooked: 1 cup contains 32.8 IU
If you’re choosing a vitamin D supplement, find one that contains D3 (cholecalciferol). It is better at raising your blood levels of vitamin D.
Related post: Can Supplements Fight Coronavirus?
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