How does vitamin D boost immunity?
Written by
Robert Kelly
Reviewed by
Prof. Benjamin Murphy, Ph.D.Vitamin D acts as the control tower of your immune system, directing the forces. This vitamin activates special cells that target and eliminate harmful organisms. It also helps control inflammation and prevents overreaction. When there is a deficiency of vitamin D, the power of these immunizing agents, however, is reduced. Proper amounts of vitamin D give you well-balanced protection against disease.
Pathogen Defense
- Activates T-cells that identify and destroy viruses
- Boosts macrophage activity engulfing harmful bacteria
- Stimulates antimicrobial peptide production
Inflammation Control
- Reduces inflammatory cytokine production
- Prevents autoimmune overreactions
- Protects tissue from collateral damage
Barrier Support
- Strengthens epithelial cells in respiratory tract
- Enhances mucus membrane integrity
- Improves physical barriers against pathogens
Food sources contain vitamin D that the body uses immediately. An example is fatty fish like salmon, which has 570 IU in a 3-oz. Serving. Fortified dairy products provide 120 IU of vitamin D in a 1-cup serving. Mushrooms that have been exposed to UV light have plant-based vitamin D in them. Be sure to eat these with healthy fats, such as avocado or olive oil, as this fat helps your body absorb this vital nutrient.
Sunlight helps the skin produce vitamin D naturally. Get mid-day sun for 10-30 minutes several times a week. Individuals with darker skin require longer periods of sun exposure. During the winter months, place a greater emphasis on dietary sources. Also, protect your skin after sufficient vitamin D production has been achieved.
Monitor your levels with blood tests if possible. A deficiency typically manifests as persistent illness or fatigue. All adults require 600-800 IU of vitamin D daily from all sources combined. Supplements are beneficial when all sources of nutrition do not provide sufficient amounts. Consult health professionals before taking large doses of supplements.
Read the full article: Top 10 Immune Support Foods for Health
