Health
Content: Vitamin D
deficiency
Vitamin D and immunity
Can vitamin D protect against the coronavirus COVID-19?
The norm of vitamin D
in the blood What foods contain vitamin D
Vitamin D plays an important role in fighting infections, increasing human resistance to respiratory infections, including coronavirus, scientists from Trinity College in Dublin, Ireland, have found.
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Vitamin D is known as the sun vitamin because it is produced in our skin when exposed to ultraviolet sunlight. It is vital for healthy bones, normal muscle function and a healthy immune system.
Given that we are currently spending most of the day at home to contain the spread of Covid-19, there is an increased risk of developing vitamin D deficiency.
Read also: Vitamins A, C, D, E, F and K: benefits, content in foods
The new report was published in the Irish Longitudinal Study on Aging (TILDA) at Trinity College Dublin.
According to the report, vitamin D plays an important role in preventing respiratory diseases by reducing the use of antibiotics and improving the immune system's response to infections.
To produce vitamin D in the skin, it is enough to spend 10-15 minutes a day in the Sun.
In summer, when the Sun is directly above the horizon, vitamin D synthesis is quite effective, while in winter we get much less of it.
In addition, even in summer, factors such as clouds, rainy weather, ozone and air pollution can reduce the production of this vitamin.
Vitamin D deficiency
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The researchers found that:
47 percent of people over 85 have vitamin D deficiency in winter
presumably 27 percent of people over 70 who are self-isolated have vitamin D deficiency
1 in 8 people over 50 is deficient in vitamin D all year round
Those who spend little time in the sun are most at risk of vitamin D deficiency, in particular those who have to spend a lot of time at home and consume insufficient amounts of enriched ones vitamin D products.
People at risk also include people with bronchial asthma and other lung diseases, who are obese or physically inactive.
Researchers recommend that adults over 50 take vitamin D supplements not only in winter but all year round if they don't get enough sunlight.
Those who are in self-isolation should also take vitamin D supplements.
Vitamin D and immunity
Vitamin D is a fat-soluble vitamin that plays an important role in our body.
It is especially necessary for the health of the immune system, reducing the risk of contracting respiratory diseases.
Vitamin D is essential for the immune system to function properly — the first line of defense against infections and diseases.
This vitamin plays an important role in stimulating the immune response. It has anti-inflammatory and immunoregulatory properties and is crucial for activating the immune system's defenses.
Vitamin D is known for improving the functions of immune cells, including T cells and macrophages that protect your body from pathogens.
Moreover, the vitamin is so important for immunity that low levels of this vitamin can lead to greater susceptibility to infections, diseases, and immune-related disorders.
For example, vitamin D deficiency is associated with an increased risk of diseases such as tuberculosis, bronchial asthma, chronic obstructive pulmonary disease, as well as viral and bacterial diseases respiratory infections.
Moreover, vitamin D deficiency is linked to reduced lung function, which affects our body's ability to fight respiratory infections.
Can vitamin D protect against the coronavirus COVID-19?
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There is currently no cure or treatment for COVID-19. There have been no studies on the effect of vitamin D or its deficiency on the risk of contracting the novel coronavirus.
However, many studies have shown that vitamin D deficiency can damage the immune system and increase the risk of respiratory diseases.
A recent study involving 11321 people from 14 countries showed that vitamin D supplementation reduces the risk of developing acute respiratory infections for those who are deficient vitamin, and in those who have adequate levels.
Overall, the risk of developing one respiratory infection is reduced by at least 12 per cent. The study also found that vitamin D supplements are more effective in protecting against acute respiratory infections when taken daily or weekly in small doses than in large doses with long breaks.
Vitamin D also reduces the risk of mortality in older people, who are more likely to develop complications from respiratory diseases such as COVID-19.
The norm of vitamin D in the blood
Experts agree that the optimal level of vitamin D in the blood is 30-60 ng/ml (75-150 nmol/l).
The daily requirement for vitamin D depends on many factors, including age, race, season, sun exposure, exercise, and others.
Children under 1 year of age — 400 IU (10 mcg)
Children 1-13 years old: 600 IU (15 mcg)
Adolescents 14-18 years old — 600 IU (15 mcg)
Adults 19-70 years old: 600 IU (15 mcg)
Adults over 71 years of age: 800 IU (20 mcg)
Pregnant and lactating women: 600 IU (15 mcg)
What foods contain vitamin D
Here are 6 essential foods rich in vitamin D that boost immunity.
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Oily fish and seafood
Oily fish and seafood are among the richest natural sources of vitamin D and heart-healthy omega-3 fatty acids.
100 grams of salmon contains 250 IU of vitamin D, or 32% of the recommended daily intake
100 grams of pickled herring provides 112 IU, or 14% of the recommended daily intake.
1 can of canned sardines contains about 177 IU, or 22% of the recommended daily intake.
Other types of fish and seafood, including tuna, mackerel, halibut, and shrimp are also good sources of vitamin D.
Mushrooms
Mushrooms are exposed to sunlight and are an excellent natural source of vitamin D.
Mushrooms synthesize their own vitamin D after exposure to ultraviolet rays, and some wild mushrooms have a higher vitamin D content.
However, mushrooms produce vitamin D2, while animal products contain vitamin D3. And while vitamin D2 also increases vitamin D levels in the blood, it's not as effective as vitamin D3.
100 grams of wild mushrooms can contain up to 2,300 IU of vitamin D
Commercially grown mushrooms are often grown in the dark and are low in vitamin D2. However, when exposed to sunlight, 100 grams of these mushrooms can contain up to 130—450 IU of vitamin D2.
Egg yolks
Whole eggs are also a good nutritious food and an excellent source of vitamin D. While most protein is found in protein, fats, vitamins and minerals are concentrated in mostly in the yolk.
The level of vitamin D in the yolk depends on the exposure of chickens to sunlight and its content in the feed.
Farm chicken eggs that walk outdoors in sunlight contain 3-4 times more vitamin D.
1 regular chicken egg from a poultry farm contains an average of 37 IU of vitamin D, or 5 percent of the recommended daily intake.
1 farm chicken egg can contain up to 120 to 160 IU of vitamin D, or 20 percent of the recommended daily intake.
Fish oil
If you don't eat fish, fish oil can be a good source for certain nutrients that aren't found in other food sources.
Fish oil is rich in vitamin A and omega-3 fatty acids.
It has been used for many years to prevent and treat vitamin D deficiency in children.
1 teaspoon of fish oil may contain 448 IU of vitamin D, or 56% of the recommended daily intake.
Vitamin D fortified foods
Since natural sources of vitamin D are quite limited, fortified foods may be a good option, especially for vegetarians.
These can be foods fortified with vitamin D, such as:
Cow's milk: 115—130 IU (one glass)
Soy milk: 107—117 IU (one glass)
Orange juice: 100 IU (one glass)
Cereals or muesli: 54-136 IU (half cup)
Yogurt: 127 IU (one glass)
Tofu: 100 IU (100 grams)
Vitamin D supplements
If your vitamin D levels are low and you need a quick fix, vitamin D supplements can help.
Vitamin D is sold in two forms: D2 (ergocalciferol) and D3 (cholecalciferol) from plant and animal sources, respectively. Vitamin D3 is considered more effective because it is much better absorbed.
Read also: Vitamin D is the main weapon of the immune system
It is recommended to take between 1,000 and no more than 4,000 IU of vitamin D per day, depending on health, age, and other factors.