Maybe you’ve not been well recently? Maybe it’s always you that seems to pick up the latest bug, cold or virus? But don’t fear, optimum nutrition, where your diet is naturally boosted with immune elevating antioxidant vitamins and minerals may make a real difference. Amongst others, selenium, vitamin A, C, D and E are real immunity superheroes. These antioxidants happily zip around the body neutralising free radicals that have the potential to damage our cells and reduce our immunity. In essence, they are true dietary heroes worthy of donning a cape and jazzy mask. Fruit, veggies, salad and nuts contain many of these immunity boosting antioxidants but vitamin D is worth a separate mention during winter.
Vitamin D, commonly referred to as the sunshine vitamin, is a crucial fat-soluble vitamin necessary for robust immunity and overall well-being. This vitamin plays a critical role in modulating the immune system, helping to activate immune cells that protect against pathogens. Research has shown that adequate levels of vitamin D can lead to a lower risk of respiratory. However, with the reduced daylight hours in winter, its availability becomes limited. In the autumn and winter seasons, obtaining vitamin D from dietary sources becomes imperative as the sun's UV rays are insufficient to stimulate vitamin D production in the skin.
Only a select few foods provide this essential vitamin, predominantly sourced from animal products. While many associate milk with being a rich source of vitamin D because of its calcium content, the reality is different. Despite breast milk and certain fortified non-dairy alternatives containing vitamin D, cow's milk should not be depended upon for this crucial nutrient.
Other animal sources which will help us gain our vitamin D are oily fish (salmon, herrings, mackerel, kippers and sardines), liver, red meat, eggs and some fortified breakfast cereals and spreads. Thus, if you’re vegetarian or vegan it can be particularly difficult to get enough of this nutrient from your diet. Though varieties vary, mushrooms seem to be the only plant-based source of vitamin D. Like us, mushrooms naturally produce vitamin D following exposure to sunlight or UV-light where they convert the plant sterol, ergosterol, into vitamin D. Also, to help, some vegan foods are fortified with this vitamin such as oat and soya milks and breakfast cereals.
In the UK it is recommend we have 10 micrograms of vitamin D a day. Supplements are a reliable and consistent source of vitamin D during the winter months and all year round for more vulnerable groups or those of us that are not exposed to regular sunlight throughout the year. For those following a plant-based diet you’ll be pleased to hear there are supplements suitable for vegans too, where they extract the vitamin D from mushrooms exposed to UV rays, lichen or algae.
In summary by incorporating a balanced diet rich in antioxidants, along with sufficient vitamin D, one may significantly enhance their immunity and overall health during the challenging winter months.
Happy Eating,
Nina Thomas
BSc (Hons), MSc, ANutr
Registered Associate Nutritionist & Food Scientist
Bridgford & Bingham Nutrition
If achieving your optimum nutrition interests you I can be contacted directly on 07958-765337 and by email: bridgfordbinghamnutrition@outlook.com - or browse the packages at www.bridgfordbinghamnutrition.co.uk
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