Try Some Sunshine Vitamin To Beat Covid-19
Urvi Arjan Gajra , a Dietician, Yoga Therapist & Naturotherapist.
Vitamin D has both anti-inflammatory and immune-regulatory properties, and is vital for the activation of immune system defense mechanism.
The Covid-19 pandemic has left an impact on all the people to think what to consume to keep immunity on high level. With nowhere to go we all are turning towards natural food sources, vitamins and minerals. Vitamin C, Vitamin D, Zinc, and multivitamin tablets are the most common treatments and preventative measures used to combat this disease. Vitamin D, also called the sunshine vitamin, is an important micro-nutrient, a fat-soluble steroid hormone that exists in different forms. 25-hydroxyvitamin D is the primary circulating form, the biologically active form is 1,25-dihydroxyvitamin D.
The UVB rays are particularly strong at this time, and it is also claimed that the body is more efficient at produci ng Sunshine vitamin at this time. To get more vitamin D, expose your arms, legs, back, and abdomen. Remember to expose your back to get the most vitamin D your body can produce. Wearing a tank top and shorts will prote ct your face and eyes.Our body’s innate and adaptive immune system provides protection against viral infecti ons and aids in regulating cytokine levels. Vitamin D has been widely implicated in enhancing the immune re sponse and sup pres sing the cytokine storm.
Vitamin D induces antiviral effects by both direct and indirect mechanisms, immunomodulation, the interplay be tween major cellular and viral elements, induction of autophagy and apoptosis, variation of genetic and epig en etic factors.There are plausible pathways whereby vitamin D deficiency can impair immune function, resulting in both over activity, increased risk of autoimmune disease as well as immune suppression with poorer resis tan ce to infection. Vitamin D status may influence the bacterial flora that constitute the microbiome and affect imm u ne function through this route.
Vitamin D supplementation could reduce severe COVID-19 complications and mortality.
Major Source of production of Vitamin D is sunlight. Exposure of the skin to ultraviolet radiation causes the pro duction of a range of chemicals. It activates 7 Dehydrocholestrol in skin into its active form – Cholecalciferol. The best time to soak yourself in the sun to get the maximum vitamin D is between 10 am to 3 pm.At this time, the U VB rays are powerful and it is also stated that the body is more efficient in generating Sunshine vitamin at this ti me. Expose your arms, legs, back and abdomen to receive more vitamin D. Remember to expose your back so th at your body can manufacture the most vitamin D. You can shield your face and eyes by wearing a tank top and shorts.
Food Sources include egg yolk, Chicken breast, oily fish – such as salmon, sardines, herring and mackerel, mushrooms, red meat, liver and fortified foods.
Regular inclusion of egg omelette, boiled eggs, grilled fishes, fish gravy, chicken sandwich, chicken salad, chicken rolls, shrimp and noodles and creamy mushrooms will improve the vitamin D status in the body. Chicken, an exc ellent red meat alternative, is high in protein, which is essential for growth and development, as well as other nu trients including iodine, iron, zinc, and vitamin B12.
Factors affecting absorption:
Age:Vitamin D is a fat soluble vitamin but as the body ages its stores are depleted which makes the body more susceptible to be easily attacked by the virus. The deficiency predisposes sensitive population (elderly and indi viduals with underlying health conditions) to the full effects of the virus.
Exposure to ultraviolet radiation:Any process that alters the amount of UVB (Ultra Violet B rays) radiation entering the skin may significantly affect vitamin D3
Melanin efficiently absorbs electromagnetic radiation across the entire UV and visible light range and thus com petes with 7-dehydrocholesterol for UVB photons. Compared to individuals with lightly-pigmented skin, those with high concentrations of melanin (darkly-pigmented) require longer UV exposure times to generate an equi valent amount of vitamin D3. UVB rays are important for making vitamin D and sunscreen can stop the skin from absorbing sunlight.
Skin temperature plays an important role in cutaneous vitamin D3 synthesis:Conditions such as celiac disease, chronic pancreatitis, Crohn’s disease, and cystic fibrosis can all affect the intestines, preventing them from absorbing vitamin D found in food. BMI (body mass index) higher than 30 reduces the absorption rate.
Supplementation: If you choose to take vitamin D supplements, 10 micrograms a day will be enough for most people. Taking too many vitamin D supplements over a long period of time can cause too much calcium to build up in the body (hypercalcaemia). This can weaken the bones and damage the kidneys and the heart. Do not take more than 100 micrograms (4,000 IU) of vitamin D a day as it could be harmful
Dearth of treatment for COVID-19 leaves us with no choice but to take precautionary and prophylactic measures to stand a better chance to fight this pandemic. Hence, maintaining adequate Vitamin D levels is vital to prevent getting infected or to ward off the infection.
