If you like to geek out on scientific research like I do, here's a study that highlights vitamin D's efficacy against upper respiratory conditions.
The key is to be sure you have an optimal vitamin D level of at least 50 ng/l, and the only way to know that is to get tested. If you know you have an autoimmune condition, a higher D level may be called for. But too high can be immunosuppressive. Current recommendations suggest getting blood tests quarterly as you optimize your level.
I thought I was doing myself a favor this summer, exposing myself to sun for 15 minutes a day to synthesize vitamin D from sunshine AND supplementing with 2000 IU of vitamin D daily. Was I surprised when my blood test showed a suboptimal 30 ng/l! Some of us are not good at converting sunshine, ahem, myself included.
Have a recent lab result? I just learned about this site that calculates how much vitamin D you should take to increase your levels if needed. But please be sure and check your levels regardless.
Because vitamin D is a fat-soluble vitamin (like vitamins A, D, and K), eating healthy fats at the same time is important for absorption of the vitamin. See my post here for a list of healthy fats. Foods that are rich in vitamin D include:
- Salmon, herring, sardines, halibut and mackerel – fatty fish which have their own supply of healthy fat
- Fortified foods and milks (dairy and nut milks)
- Cod liver oil
- Egg yolks
Lastly, vitamin D needs magnesium to become active in the body. Since they work in concert, it’s important to take magnesium as well as vitamin D to prevent magnesium depletion. Reach out to me if you have questions.
HEMP SEED BREAD
Gluten-free, rich in protein, omega-3 fatty acid, fiber and eggs, this yummy bread also offers lots of vitamins and minerals, including vitamin D.
1/2 c hemp seed flour (I blended hemp seeds – called hemp hearts – to make flour)
1/2 c Tigernut flour (or substitute with another gluten-free flour)
1 cup almond meal or almond flour
1 t baking soda
1/2 t salt
1 1/2 t onion flakes or powder
4 extra large eggs
3 t apple cider vinegar or lemon juice
2 T olive oil, plus more to grease pan
Preheat the oven to 350 degrees. Coat a loaf pan with olive oil well. Place all dry ingredients in a bowl and mix thoroughly. In another bowl, whisk together all wet ingredients. Pour wet ingredients into dry ones and mix well until thoroughly combined. Pour batter into prepared pan. Bake for 40 minutes. Let cool before removing from pan. Enjoy!