How to Get Vitamin D Without Risking Excessive Sun Exposure?
Vitamin D
Vitamin D is essential for everyone. It promotes bone formation, and without it, we'd be at risk of developing osteoporosis. Vitamin D also strengthens the immune system, as some doctors believe it can help prevent a variety of diseases, while a vitamin D shortage can cause a slew of other problems. Vitamin D is produced when your body is exposed to sunshine. UVB rays from the sun interact with a protein in the skin called 7-DHC, converting it to vitamin D3, the form of vitamin D.
Benefits of vitamin D
Vitamin D regulates calcium levels, which helps to keep your bones strong. It's critical to get enough vitamin D in your system to keep your bones healthy. Muscle pains, muscle weakness, and bone discomfort are some of the signs of vitamin deficiency. Deficiency in calcium can cause slowed growth, bone softening, and decreased bone structure in extreme cases, increasing the risk of developing skeletal abnormalities, osteoporosis, and fractures.
Vitamin D promises have gotten bolder in recent years. Some proponents believe it can help with everything from cancer prevention to heart disease prevention to type 1 diabetes and rheumatoid arthritis prevention. These proposals, however, are based solely on observational studies. This means that the researchers discovered that persons who get adequate vitamin D had a lower risk of developing and/or dying from certain diseases, and not that vitamin D is the cause. While observational studies are a wonderful place to start, they are not proof or a foundation for medical advice.
Sun exposure and vitamin D
The ideal time to get sunshine is during the midday hours, especially during the summer. The sunlight is at its greatest point at noon, when UVB rays are at their strongest. That implies you'll need to spend less time in the sun to get enough vitamin D. Many studies have also shown that the body produces the greatest vitamin D during midday. Vitamin D is typically suggested at 600 IU per day (15 mcg). Not only is it more efficient to get vitamin D around midday, but it could also be safer than getting sun late in the day. According to one study, exposure to the sun in the afternoon may raise the risk of developing serious skin cancers. Vitamin D is produced in the skin from cholesterol.
To make enough, you'll need to expose a lot of skin to the sun. According to some scientists, about a third of your skin should be exposed to the sun. Most people with lighter skin should be able to get away with wearing a tank top and shorts for 10–30 minutes three times each week throughout the summer, according to this suggestion. People with darker skin may require a little more time. If you're going to be out in the sun for a long period, just make sure you don't get sunburned. Instead, depending on how sensitive the skin is to sunlight, try going without sunscreen for the first 10–30 minutes and then applying sunscreen before you start to burn. Wearing a cap and sunglasses to shield your face and eyes while revealing other portions of your body is also acceptable. Because the head is such a small area of the body, it produces very little vitamin D.
Does sunscreen affect vitamin D?
Sunscreen is used to protect people's skin from sunburns and skin cancer. Because sunscreen contains ingredients that reflect, absorb, or scatter light, this is the case. The body is exposed to fewer damaging UV rays as a result of this. Sunscreen, on the other hand, may hinder the skin from synthesizing vitamin D since UVB rays are required for its production. Several studies, however, have found that using sunscreen has just a minor effect on your blood levels during summer. One explanation is that, even if you wear sunscreen, remaining in the sun for a greater duration of time may cause your skin to produce adequate vitamin D.
Vitamin D foods
When you are exposed to sunlight, your body creates only one nutrient: vitamin D. here is a list of vitamin D rich food:
- Salmon
- Canned tuna
- Cod liver oil
- Egg yolks
- Mushrooms
Vitamin D fruits and vegetables:
Fruits and vegetables are some of the best sources of vitamin D. Some of them are:
- Oranges
- Bananas
- Spinach
Take Away
The most natural approach to have enough vitamin D is through regular sun exposure. Aim for 10–30 minutes of noon sunshine many times per week to maintain appropriate blood levels. People with darker complexion may require slightly more. Your exposure time should be determined by your skin's sensitivity to sunlight. Just be careful not to overheat. People who live closer to the equator, for example, require more sunshine because the sun's UV rays are lower in these places. During the winter, they must take vitamin D supplements or eat extra vitamin D-rich foods since they cannot produce it from sunshine. If you're going to be out in the sun for an extended period of time, apply sunscreen after 10–30 minutes of exposed sun exposure to avoid sunburn and skin cancer.
