Vitamin D: The One Time We Will Recommend Supplements

Whilst we wouldn’t recommend taking multivitamins unless advised by a doctor, vitamin D is a different beast. This vitamin is special as we can produce it in our own bodies from cholesterol, with one step of the reaction requiring sunlight, and another two steps performed in the kidney and liver. The vitamin is key in maintaining calcium balance in our bodies, ensuring that we have enough to keep our bones strong and well mineralised, but not to excessive levels that can cause nerve dysfunction, muscle spasms and even cardiac arrythmias.

As we have moved to working indoors in offices, with more sedentary lifestyles at home, vitamin D deficiency has become more of a problem. This is especially true as you travel to countries which are closer to the north or south poles, as in winter times sunlit hours become shorter, and cloudy weather becomes more prevalent. People with dark skin have more melanin in their skin, designed to block UV light, and are more prone to deficiency. Similarly, people who cover their skin for cultural reasons or due to health reasons (sensitive skin or a history of skin cancer) may face similar issues.

In many European countries Vitamin D deficiency is common across the population, but largely undiagnosed except in the most severe of circumstances. Symptoms can be very generic, including fatigue and tiredness, depressive symptoms, muscle pain, with more severe deficiencies leading to osteoporosis (weaker, more brittle bones).

In the elderly this can lead to a higher risk of fractures after a fall. Whilst the bone may take weeks to heal, the physiological and psychological implications often last months, and sometimes a person may never recover to their baseline without intense physiotherapy and support from their regular physician. For this reason elderly patients are often put on bone protection with weekly doses of Vitamin D.

What about the general population? Well, the advice may surprise you. Though we have advocated against immune boosting foods, multivitamins and many fads that propagate on social media, we would actually advise people to take vitamin D supplements, especially those who are at risk of deficiency:

Limited sun exposure on skin
Darker skin
Living in cloudy regions or countries with lower sun exposure
Vegans, or those with a poor diet
Pregnant and breastfeeding women,
Elderly (above 65)
Those with obesity or have had gastric bypass surgery

In these instances, we would recommend supplementing your diet with Vitamin D at low doses. This advice is evidence based, and supported by the UK Clinical guidelines (National Institute of Health and Clinical Excellence), guidelines that are very stringent in providing treatments that have strong evidence and unbiased, highly critiqued research behind them.

Dr Rajan Choudhary, UK, Chief Product Officer, Second Medic Inc

www.secondmedic.com

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10 Best Immunity-Boosting Foods to Eat This Summer for a Healthy Body

Maintaining a strong immune system is crucial, especially during the summer when high temperatures and dehydration can take a toll on your health. The good news is that nature provides us with an abundance of nutrient-rich summer foods for immunity that help keep infections at bay while keeping us refreshed and energized.

In this blog, we will explore the top 10 immune-boosting foods in summer, highlighting their benefits and how they contribute to overall wellness.

1. Watermelon: A Hydrating Powerhouse

Watermelon is one of the best hydrating foods that boost immunity. Packed with vitamins A and C, it strengthens the immune system while keeping you hydrated. The high water content (over 90%) prevents dehydration and flushes out toxins from the body. Enjoy watermelon slices, smoothies, or chilled juice to stay cool and healthy.

2. Citrus Fruits: Vitamin C-Rich Immunity Boosters

Citrus fruits like oranges, lemons, and grapefruits are among the best immunity-boosting fruits for summer. Loaded with vitamin C, these fruits enhance white blood cell production, which is essential for fighting infections. Adding a glass of fresh orange juice or lemon water to your diet can significantly support your immune function.

3. Cucumber: The Cooling Superfood

Cucumbers are another excellent hydrating food that boosts immunity. They contain antioxidants and anti-inflammatory properties that keep your immune system strong while reducing heat-related stress on the body. You can add them to salads, detox waters, or eat them as a refreshing snack.

4. Mango: The King of Summer Fruits

Mangoes are more than just delicious; they are a summer superfood for immunity. Rich in beta-carotene, vitamin C, and antioxidants, mangoes help improve digestion and protect against infections. Enjoy them in smoothies, fruit bowls, or as a standalone treat.

5. Coconut Water: The Natural Electrolyte Booster

Coconut water is an excellent natural drink that replenishes lost electrolytes while being one of the top hydrating foods that boost immunity. It contains potassium, magnesium, and vitamin C, making it a perfect summer drink to stay hydrated and support immune function.

6. Yogurt: Probiotic-Rich Gut Healer

A healthy gut is the foundation of strong immunity, and yogurt is one of the best nutrient-rich summer foods for immunity. Probiotics found in yogurt enhance gut health by promoting good bacteria, which in turn helps strengthen the immune system. Include yogurt in your breakfast, smoothies, or as a cooling side dish.

7. Papaya: A Digestion and Immunity Booster

Papaya is another fantastic immunity-boosting fruit for summer due to its high vitamin C and papain enzyme content. This tropical fruit not only supports digestion but also strengthens the immune system. Eat it raw, in salads, or blend it into a smoothie for a refreshing summer boost.

8. Berries: Antioxidant Powerhouses

Strawberries, blueberries, and raspberries are loaded with antioxidants, fiber, and vitamin C, making them some of the best summer foods for immunity. These fruits protect the body from oxidative stress and inflammation while enhancing immune response. Add them to yogurt, oatmeal, or salads for a delicious nutrient boost.

9. Leafy Greens: Nutrient-Dense Immunity Enhancers

Spinach, kale, and lettuce are packed with essential vitamins, including A, C, and E, which make them nutrient-rich summer foods for immunity. These greens support the production of white blood cells and help the body fight infections. Enjoy them in salads, smoothies, or light sautéed dishes.

10. Tomatoes: Lycopene-Rich Superfood

Tomatoes contain lycopene, a powerful antioxidant that protects cells from damage. They are also a great source of vitamin C, making them one of the top 10 immune-boosting foods in summer. Add tomatoes to your salads, sandwiches, or soups for a flavorful immunity boost.

Final Thoughts

Eating the right foods during summer can help keep your body healthy, hydrated, and infection-free. Incorporating these best summer foods for immunity into your daily diet will provide essential nutrients to strengthen your immune system.

To maintain overall well-being, stay hydrated, follow a balanced diet, and get plenty of rest. By choosing immunity-boosting fruits for summer and nutrient-rich summer foods for immunity, you can enjoy the season with full energy and optimal health.