Amount Of Time In Sun For Vitamin D
One of the essential vitamins required by our body is Vitamin D. It helps in the absorption of calcium, which is necessary for the formation and maintenance of strong bones. Skin exposure to sunlight is the primary source of Vitamin D, and this article will provide information on the amount of time required in the sun for Vitamin D.
Factors Affecting Vitamin D Production
The amount of Vitamin D produced by the skin is influenced by several factors, some of which include:
- The time of day: The best time for Vitamin D production is between 10 am and 3 pm when the sun's rays are the strongest.
- The season: During the summer months, the skin produces more Vitamin D as compared to the winter months.
- Geographical location: People living near the equator receive more Vitamin D as compared to people living in higher latitudes.
- Skin color: People with darker skin require more sun exposure to produce the same amount of Vitamin D as compared to people with lighter skin.
- Clothing: Wearing clothing that covers most of the skin reduces the amount of Vitamin D produced by the skin.
- Sunscreen: Using sunscreen with a high SPF reduces the amount of Vitamin D produced by the skin.
Recommended Amount Of Sun Exposure For Vitamin D
The amount of sun exposure required to produce enough Vitamin D varies depending on the factors mentioned above. However, the general recommendation is to expose arms, legs, and face to the sun for 15-20 minutes daily. This should be done without sunscreen and during the peak hours of sun exposure.
It is essential to note that too much sun exposure can lead to skin damage and increase the risk of skin cancer. Therefore, it is essential to balance the amount of sun exposure required for Vitamin D production with the risk of skin damage.
Alternative Sources Of Vitamin D
If it is not possible to get enough Vitamin D from sun exposure, there are alternative sources of Vitamin D. Some of these include:
- Foods fortified with Vitamin D, such as milk and cereals
- Fatty fish such as salmon, tuna, and mackerel
- Egg yolks
- Mushrooms
- Vitamin D supplements
Conclusion
In conclusion, the amount of time required in the sun for Vitamin D production varies depending on several factors. The general recommendation is to expose arms, legs, and face to the sun for 15-20 minutes daily without sunscreen during the peak hours of sun exposure. However, it is essential to balance the amount of sun exposure required for Vitamin D production with the risk of skin damage. There are alternative sources of Vitamin D, such as fortified foods, fatty fish, egg yolks, mushrooms, and supplements.