Vitamin D has always been famous because of its link to calcium regulation of the body. As researchers continued to study this vitamin, they found out that its function is not only limited to calcium balance. One of the most important discoveries of vitamin D is its ability to boost the immune system.
Most review of vitamin D suggested that the immune cells, especially those originating from B cells, need adequate vitamin D for production and function. There has been evidence that insufficient amounts of this vitamin in the body predispose the person to develop either an autoimmune disease or infection.
Recommended dose for vitamin d
Like the others, a person must follow the daily recommended dose of vitamin D to avoid overdosage. The US National Academy of Medicine recommends a daily intake of this vitamin between 600 to 800 IU per day for the average adult. On the other hand, the US Endocrine Society recommends taking in 1,500 to 2,000 IU of Vitamin D per day. In general, there is low toxicity for this vitamin but it is suggested that a person must not exceed the 4,000 IU maximum dose limit per day.
Increasing vitamin d levels
Increasing the body's concentration levels of vitamin D is a must when it cannot get enough amounts of this vitamin through diet alone. When you do so, it will amplify your body's capability to protect itself from diseases. Here are 7 ways to boost your immune system with Vitamin D.
1. Enjoy the sunshine
A person can get the precursors or raw materials that can be converted to vitamin D through his diet. In order for the precursors to be activated to a usable form of vitamin D, it needs to be exposed to the UV rays of the sun. Sun-converted vitamin D has the capability to remain twice as long inside the body of a person. This is another good reason why you should enjoy the outdoors.
2. Increase intake of seafood
Many kinds of seafood contain high amounts of vitamin D. Eating a fair amount of seafood can provide up to 50% of the daily recommended dose of this vitamin. The type of seafood that you consume will matter because not all of them have the same amount of vitamin D. You can go for fatty fish like salmon and tuna. They are not only good sources of vitamin D. It is also considered as a major source of omega-3. You can also get a fair amount of vitamin D from oysters.
3. Eat more fungus
If you are vegan, you will surely love to know that mushrooms pack a good amount of vitamin D with every ounce. It is the only non-animal source of this vitamin. Like humans, it can synthesize its own vitamin D when exposed to the sun. An ounce a day can give you around 2,000 IU of vitamin D, a dose that already hits the daily recommendation. If you want to want to have the highest amount of this vitamin, choose the wild mushrooms over the cultured ones. It has higher amounts because it has more exposure to the sun.
4. Don't skip the yolk
Most people think that eating egg yolks will only give you fat that's why they do not include them in their diets. Vitamin D is a fat-soluble diet. In addition it is also present in egg yolks. Studies show that the vitamin D that chickens get from their diet can be stored in the yolks.
5. Go for fortified staple food
One of the easiest and cost-effective ways that you can get the right amount of vitamin D is by eating staple foods fortified with it. Depending on the country, many foods that people eat daily has vitamin D added to it. This includes milk, cereals, beverages, and others.
6. Pop the pill
Another easy way to increase your levels of vitamin D is to use Vitamin D Supplements. There are two types of vitamin D that you can get depending on its source. Ergocalciferol is taken from plants and cholecalciferol is from animals. Between the two, cholecalciferol is more bioavailable in humans. In order to get the desired effect that you want from supplements, you must choose those that are high-quality. It is also a must that the supplement you are using is individually tested for purity and potency. Get your Vitamin D supplements from reputable sources
7. Plug-in the uv lamp
When your lifestyle limits you from having adequate amounts of sun exposure per day, you can opt for UV lamps. This device copies the function of the sun's rays. The UV rays from the lamp also have the capacity to convert vitamin D precursors in the skin to its active form. Use this with caution and not more than 15 minutes per day to prevent burning the skin.
Increasing your vitamin D levels can be beneficial. Not only does this vitamin helps in absorbing calcium but it also strengthens your immune system. You can try including vitamin D-rich food in your diet, getting enough sunshine, and using UV lamps to get your daily dose and protect yourself from infections.