As the coronavirus pandemic continues to extend quarantines, shutdowns, and social distancing measures — many people are wondering how to keep themselves fit and healthy. In the situation of pandemic working from home, staying inside and social distancing is one way to protect yourself. Start using vitamin D rich foods. Most importantly, how to boost immune system? Your low immune system affects your body. Boosting your immune system is one of the best things you can do for the protection of your body because it is your body\’s critical defence when it comes to fighting a virus. To boost our immune system, we find out [ctt_hbox link=\”eaadc\” via=\”no\” ]sources of vitamin D.[/ctt_hbox]
Even if you are exposed to a virus, the coronavirus, or others, if your immune system is strong, you have a better chance of not getting sick. Vitamin C is a popular choice for supporting immunity. Still, another key nutrient for your immune system is vitamin D. Once thought as the vitamin for strong bones, vitamin D does a lot more for your body — including supporting your immune system. New Irish research has highlighted the key role vitamin D plays in preventing respiratory infections, which could have important implications for the fight against COVID-19
Why is Vitamin D Important?
Vitamin D has important roles in addition to its effects on calcium and bone homeostasis. As the vitamin D receptor expressed on immune cells (B cells, T cells, and antigen-presenting cells) and these immunologic cells are capable of synthesizing the active vitamin D metabolite, vitamin D has the capability of acting in an autocrine manner in a local immunologic milieu.
Vitamin D can modulate innate and adaptive immune responses. Deficiency in vitamin D is associated with increased autoimmunity as well as increased susceptibility to infection. As immune cells in autoimmune diseases are responsive to the ameliorative effects of vitamin D, the beneficial effects of supplementing vitamin D deficient individuals with autoimmune disease may extend beyond the impact on bone and calcium homeostasis—deficiency of vitamin D reason of low immune system.
How to Get Enough vitamin D
Sunlight is the most vibrant and most natural available source of Vitamin D. It is a proven fact that 15-20 minutes of direct skin exposure to Sunlight is sufficient to meet your daily requirement. It is a myth that in the morning hours, Vitamin D is more in Sunlight than in evening hours. But actually, it is not so. The quantity of Vitamin D in Sunlight remains the same throughout the day. However, morning hours sunbath is preferable because of the proper metabolism of the skin. Sunlight is the best sources of vitamin D.
Food Sources of Vitamin D
Some foods naturally contribute to Vitamin D, mainly fatty fish, since Vitamin D is fat-soluble. Salmon, tuna, herrings, sardines, tuna, cod liver oil, oysters, and shrimp. Egg yolks. These all vitamin D rich foods.
Other foods fortified with Vitamin D, especially dairy products. Read the labels, since they\’ll say so if they are. All these foods are the best sources of vitamin D.
Vitamin D Supplements
Vitamin D supplements can help you get your proper daily dose, and as Dr Honig points out, you don\’t run into the issue of skin cancer as you might with UV rays. \”And it\’s not like calcium,\” he says. \”You don\’t have to split up your vitamin D dose; you can take it all at one time.\” Too much vitamin D can be toxic, however. The IOM sets the upper limit at 4,000 IUs for people aged nine and older. That includes all sources—food, sun, and supplements. Talk to your doctor before choosing a dosage. To increase immune system, many doctors recommend supplements.
What can Happen if You are Deficient in Vitamin D
Here is a list of three symptoms that can help you to identify if you suffer from a deficiency of vitamin D.
1 – Bone pain and Muscle Weakness
Adults who suffer from a lack of vitamin d feel a lot of aches and pain in the bones and muscles of their body. Also, they are troubled with joint stiffness and fatigue that lowers the overall quality of their life. They should use vitamin d rich foods like an egg.
2 – Fits of Sadness and Grief
Exposure to the sun (and hence, vitamin d) improves the level of the neurotransmitter serotonin in your body that is responsible for lifting your spirits. However, deficiency of vitamin D prevents you from having a more positive outlook towards life. So, another symptom that can help you identify that your body is deficient in vitamin D is that you\’ve got a lot of blues.
3 – A lot of Head Sweat
If your head sweats a lot, you can be assured that you suffer from an acute deficiency of vitamin d. Head sweating is another prominent symptom associated with vitamin D deficiency.
Healthy Vegetarian Source of Vitamin D:
Weak muscles and reduced bone density are some of the symptoms of vitamin D deficiency. But there are chances that lack of this vitamin can cause asthma in children, cognitive impairment at an older age, intolerance to glucose, and multiple sclerosis. Eat healthy vegetables and fruits which high source of vitaume d.
Too Much of a Good Thing: Overdoing Vitamin D
It\’s essential to not overdo vitamin D supplements since taking unsafe amounts of it can have adverse effects on your health, like kidney problems, kidney stones, or hypercalcemia, a toxic condition where there is too much calcium in the blood. Do all these tips help how to boost immune system? Generally, taking more than 4,000 IU per day is considered too much. This is why it\’s essential to talk to your doctor before you take a supplement, and also ask for a test. If you think you get a decent amount of sun, eat foods with vitamin D regularly, and your levels are healthy, your doctor will likely say you don\’t need any extra.
Vitamin D has essential functions beyond those of calcium and bone homeostasis, which include modulation of the innate and adaptive immune responses. Vitamin D deficiency is prevalent in autoimmune disease. Body Cells of the immune system can synthesize and respond to vitamin D. The most important how-to-boost-immune-system? Immune cells in autoimmune disorders are responsive to the ameliorative effects of vitamin D. implying that the useful effects of supplementing vitamin D deficient individuals with autoimmune disease may reach beyond the impact on bone and calcium homeostasis.