Best Way To Get Vitamin D From Sun
Vitamin D is an important nutrient that our body needs to function properly. It helps in the absorption of calcium and phosphorus, which are crucial for strong bones and teeth. Vitamin D also plays a role in regulating the immune system and reducing inflammation. The best way to get vitamin D is from the sun, but many people don't get enough of it. In this article, we will discuss the best way to get vitamin D from the sun.
What is Vitamin D?
Vitamin D is a fat-soluble vitamin that is naturally present in very few foods. It is also produced when ultraviolet (UV) rays from sunlight strike the skin and trigger vitamin D synthesis. Vitamin D is essential for bone health as it helps the body absorb calcium from food. It also plays a role in immune function, cardiovascular health, and cancer prevention.
How Much Vitamin D Do You Need?
The recommended daily intake of vitamin D varies depending on age, sex, and other factors. According to the National Institutes of Health (NIH), the recommended daily intake of vitamin D for most adults is 600-800 IU per day. However, some experts recommend higher doses for certain populations, such as older adults, pregnant and breastfeeding women, and people with certain medical conditions.
How Does Sun Exposure Help You Get Vitamin D?
The skin produces vitamin D when it is exposed to UVB rays from the sun. When the skin is exposed to sunlight, a type of cholesterol in the skin is converted into vitamin D3. This form of vitamin D is then transported to the liver and kidneys, where it is converted into an active form of vitamin D that the body can use. However, the amount of vitamin D produced by the skin depends on several factors, such as time of day, season, latitude, skin color, and sunscreen use.
What Are the Best Times to Get Vitamin D from the Sun?
The best time to get vitamin D from the sun is midday, when the sun is at its highest point in the sky. This is when UVB rays are the strongest and most effective at producing vitamin D in the skin. However, the amount of UVB rays that reach the skin also depends on the season, latitude, and altitude. Generally, people living closer to the equator get more UVB exposure than those living in higher latitudes.
How Much Sun Exposure Do You Need?
The amount of sun exposure required to produce enough vitamin D varies depending on several factors, such as skin color, age, and time of day. Generally, fair-skinned people need about 15-20 minutes of midday sun exposure without sunscreen to produce enough vitamin D. However, people with darker skin may need up to 2 hours of sun exposure to produce the same amount of vitamin D. It is also important to note that excessive sun exposure can increase the risk of skin cancer, so it is important to balance sun exposure with sun protection.
What Are Some Other Sources of Vitamin D?
In addition to sunlight, there are a few food sources of vitamin D. Fatty fish, such as salmon, tuna, and mackerel, are good sources of vitamin D. Egg yolks, beef liver, and fortified foods, such as milk, orange juice, and cereal, also contain vitamin D. However, it can be difficult to get enough vitamin D from food alone, especially for people who are lactose intolerant or follow a vegan diet.
Conclusion
The best way to get vitamin D is from the sun, but it is important to balance sun exposure with sun protection. Midday sun exposure without sunscreen for 15-20 minutes can help most people produce enough vitamin D. However, people with darker skin may need more sun exposure, while people with fair skin should be cautious not to get too much sun. In addition to sunlight, fatty fish, egg yolks, and fortified foods are also good sources of vitamin D.