Increasing your vitamin D levels can be beneficial not only for absorbing calcium but it also strengthens your immune system.
Vitamin D has always been famous for its link to calcium regulation in the body. However, as researchers continued to study this vitamin, they discovered that its function is not limited to calcium balance. One of the most important discoveries of vitamin D is its ability to boost the immune system.
Most vitamin D reviews suggest that immune cells, especially those originating from B cells, need adequate vitamin D for production and function. Evidence shows that insufficient amounts of this vitamin in the body predispose people to develop autoimmune diseases or infections.
The recommended dose for vitamin D
Like the others, vitamin D must be consumed at the recommended daily dose to avoid overdosing. The US National Academy of Medicine recommends that the average adult consume 600 to 800 IU of this vitamin daily. On the other hand, the US Endocrine Society recommends 1,500 to 2,000 IU of Vitamin D daily. This vitamin generally has low toxicity, but it is suggested that a person not exceed the 4,000 IU maximum daily dose limit, increasing vitamin D levels
Increasing the body's concentration levels of vitamin D is necessary when it cannot get enough through diet alone. When you do so, it will amplify your body's capability to protect itself from diseases. Here are seven 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 diet. For the precursors to be activated to a usable form of vitamin D, they need to be exposed to the sun's UV rays. Sun-converted vitamin D can remain twice as long inside a person's body. 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 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 good sources of vitamin D. It is also considered a significant 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 vitamin D when sun exposure. An ounce a day can give you around 2,000 IU of vitamin D, which already hits the daily recommendation. If you 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 present in egg yolks. Studies show that the vitamin D chickens get from their diet can be stored in the yolks.
5. Go for fortified staple food
One of the easiest and most cost-effective ways to get the right amount of vitamin D is by eating staple foods fortified with it. Depending on the country, many foods people eat daily have vitamin D added. This includes milk, cereals, beverages, and others.
6. Pop the pill
Another easy way to increase your vitamin D levels 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. 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 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 can convert vitamin D precursors in the skin to its active form. Use this with caution and not more than 15 minutes daily to prevent skin burning.
Increasing your vitamin D levels can be beneficial. This vitamin helps absorb calcium and strengthens your immune system. To get your daily dose and protect yourself from infections, you can include vitamin D-rich foods, get enough sunshine, and use UV lamps.
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