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5 Vitamin D-rich foods to help your body fight infection

10 August 2020
by Paige Dorkin

Our bodies make most of our Vitamin D stores from sunlight. But, for many, lockdowns have meant less time outdoors this year. By adding more of these Vitamin D-rich foods to your diet, you can boost your reserves even during winter.

Vitamin D has made the news this year, with some early – but as yet inconclusive – evidence to show that severe COVID-19 may be linked to a lack of this vital nutrient.

According to Professor Marjanne Senekal, a professor in nutrition science at the University of Cape Town, vitamin D is no ‘magic bullet’ against COVID-19. While it’s certainly crucial to the smooth running of your immune system, it’s only one of what Senekal calls a ‘complex soup’ of factors that may explain the more life-threatening symptoms of the virus.
 
Scientists are still investigating why some test positive for COVID-19 without ever suffering a single symptom, while others need specialist medical care to fight the disease. But in the meantime, it only makes sense to do everything we can to support our immunity – and in that vitamin D can play an important role.

What is vitamin D and why is it important for immunity?

Although it’s commonly known as a vitamin, vitamin D is actually a hormone that promotes calcium absorption and bone growth. Your body can produce it from scratch, which happens in the skin when it’s exposed to sunlight. But you can also get it from certain foods.
 
In the context of the immune system, vitamin D activates specialist cells, such as T-cells and macrophages, to fight off infection. Some evidence has emerged that a lack of vitamin D may be associated with the ‘cytokine storm’ in patients with critical COVID-19. These so-called storms occur when the immune system produces an excess of proteins called cytokines, which then start to attack the body’s own cells and tissues rather than destroying just the virus.

These 5 foods are high in vitamin D

Oily fish like salmon

Certain types of fish pack a Vitamin D punch. Fatty or oily fish – such as salmon, sardines, herring and mackerel – tends to contain the highest levels of the nutrient.
 
It doesn’t necessarily have to be fresh fish. For an affordable meal that’s high in vitamin D, use canned salmon or tuna to make fish cakes. Score extra nutritional points by serving your fish cakes with broccoli, which contains vitamins A and K to help your body metabolise the vitamin D.

Eggs, especially the yolks

One egg contains about 37 international units (IU) of vitamin D, which is five per cent of what you need each day. That might not sound like very much, but as food sources of this nutrient go, eggs count among the best.
 
Most of the vitamin D is in the yolk, and eggs from pasture-raised chicken contain three to four times more than those from chickens raised indoors. If the chickens eat feed enriched with vitamin D, that can boost levels in the yolk to as high as 6000 IU, so look for eggs labelled ‘high in vitamin D’.

Mushrooms like portabello

Several varieties of mushroom, including portabello, chestnut and shiitake, contain decent amounts of vitamin D.
 
The trick here is to place your sliced mushrooms in direct sunlight for about an hour before you cook them, as this increases their levels of the immune-boosting nutrient, according to a study by scientists from Virginia Tech, USA. For a delicious alternative to meat, brush them with olive oil and grill them on the braai.

Meat, especially liver

It definitely doesn’t enjoy universal appeal, but beef liver is one of the best sources of vitamin D. An 85-gram portion contains about 50 IU, so if you’re a fan of traditional dishes like liver and onions or a hearty liver stew, these are excellent ways to increase your levels of vitamin D.
 
Organ meats, in general, tend to be very nutritious, also delivering good doses of B vitamins, vitamins A and E, iron and zinc. Just take care not to overcook them – not only will this make them tough and unpleasant to eat, studies show meat cooked at high temperatures contains toxic compounds that increase the risk of cancer.

Fortified foods

A stroll around your local supermarket will likely uncover a range of products ‘fortified’ with vitamin D, which simply means manufacturers have added it in. Orange juice, milk (dairy and non-dairy), yoghurt and cereals often contain added Vitamin D, but you will have to read the labels to find the brands that do.
 
A word of warning, though: while fortified foods can be an effective way of getting more vitamin D, they also tend to be very processed and high in sugar, so moderation is key. Eating a wide range of mostly whole (unprocessed) foods prepared at home is by far the best way to ensure your diet is rich in nutrients.

How much vitamin D should you take?

Although Vitamin D supplements are safe, you should never take more than the recommended daily dosage. That is, 600 IU (or 15 mcg) a day for adults up to the age of 70, and 800 IU thereafter. 

Speak to your Clicks Pharmacist about the best Vitamin D supplement for your family’s needs.

IMAGE CREDIT: 123rf.com