4 important Vitamins your body needs to boost your Immune Health. No doubt everyone wants to feel vibrant and well. So you don’t want to miss out on this information. Let’s get started!”
1. First up, we have Vitamin C. This powerful antioxidant supports white blood cells, protects against oxidative stress, and strengthens your body’s first line of defense against infections. You can find Vitamin C in oranges, strawberries, kiwi, bell peppers, broccoli, and Brussels sprouts.
Here’s a fun fact about Vitamin C. Human bodies can’t make Vitamin C, so we rely entirely on food and supplements!”
A systematic review in the 2017 Nutrients Journal showed that enough Vitamin C can reduce the duration of respiratory tract infections. So, make sure to include plenty of Vitamin C-rich foods in your diet, especially during the flu season. Another meta-analysis linked it to less severe colds, particularly in those under physical stress, like athletes.
A daily dosage of 500-1,000 mg is recommended during the flu season or when symptoms appear. The upper limit is 2,000mg.
Here’s a little word of caution: High doses (over 2,000 mg) may cause temporary digestive issues like diarrhoea. Don’t take Vitamin C with aluminum-containing antacids. Excessive Vitamin C may interfere with anticoagulants like warfarin and cause kidney stones in predisposed individuals.
2. Next, let’s talk about Vitamin D, often called the ‘sunshine vitamin.’ Vitamin D plays a crucial role in immune system function and bone health. Vitamin D deficiency is common, especially in northern latitudes and through the winter months. That’s why it’s especially important to boost your Vitamin D level during the winter months when we get less sunlight.
You can get Vitamin D from fatty fish like salmon and mackerel, egg yolks, fortified dairy products, and mushrooms exposed to UV light. Make Vitamin D a habit by pairing it with your morning tea – preferably with a healthy fat like avocado toast for better absorption.
A meta-analysis published in the BMJ, 2017 edition, found that Vitamin D supplementation can protect against acute respiratory infections, particularly in those with severe deficiency. So, don’t forget to get your Vitamin D levels checked and consider supplements if needed.
A daily dosage of 1,000–4,000 International Units is recommended per day, depending on individual needs and deficiency levels. It’s important to test your levels regularly.
Here’s a little word of caution: High doses can lead to hypercalcemia. Consult a healthcare provider before starting high-dose supplementation. Vitamin D may interact with certain medications, including steroids and weight loss drugs.
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