In this article from BingMag We will talk about How to get vitamin D from sunlight and give you tips on ways to maximize the production of vitamin D in the body. Due to the high prevalence of vitamin D deficiency, we recommend that you read this article to the end.
Tips for Getting vitamin D from Sunlight
vitamin D is a unique nutrient Unfortunately, most people do not get enough of this. Sunlight is one of the best sources of vitamin D in the body. When you are exposed to the sun and the sun shines on your skin, your body begins to produce vitamin D. This is why this nutrient is called "vitamin A".
You do not need to tan or burn your skin to get vitamin D in the sun. The time it takes for the body to make all the vitamin D it needs for a day is about half the time it takes for the skin to burn. Many factors affect the amount of vitamin D received from sunlight, such as:
1. Exposure to sunlight
When the skin is exposed to the sun in the middle of the day and when the sun is at its highest point in the sky, vitamin D production is maximized. Therefore, you can be exposed to sunlight for a shorter time to make enough vitamin D. If you need to be in the sun for a long time, be sure to use sunscreen and drink plenty of fluids.
2. The amount of skin that is exposed to sunlight
The larger the area of your skin exposed to light When exposed to the sun, the body produces more vitamin D. For example, when you expose your back to the sun, more vitamin D is made than when your face and hands are exposed to sunlight.
3. Skin color
vitamin D production is faster in light skin than in dark skin. Skin color is determined by a pigment called melanin. People with dark skin usually have more melanin than people with fair skin. In addition, their melanin pigments are larger and darker.
Melanin helps protect the skin from sun damage. In other words, it acts as a natural sunscreen and reduces the risk of sunburn and skin cancer by absorbing the sun's ultraviolet rays. But at the same time, it makes people with dark skin need longer exposure to sunlight to produce vitamin D.
4. Geographical location
Habitat also affects the amount of vitamin D production. People living near the equator produce more vitamins. As a result, people living in sunny areas can more easily meet their vitamin D needs than people living in cold cities. Frequent and moderate exposure to sunlight is beneficial, but Prolonged exposure to it can be dangerous. If the amount of time you spend in the sun is long enough for your skin to burn, your risk of developing skin cancer increases. Take the time to burn your skin. This amount of sun exposure provides all the vitamin D the body needs and at the same time does not increase the risk of skin cancer.
The time it takes to produce vitamin D
The body needs a constant source of vitamin D for many of its processes and functions. The sun is the best natural source of vitamin D. Even if you spend a short time in the sun, you can still get all the vitamins your body needs for a day. This is 15 minutes for light-skinned people and a few hours for dark-skinned people.
There are very few foods that are high in vitamin D. So if you spend a good amount of time outdoors on a regular basis, you can make sure you get enough vitamin D. UV rays come in many forms, including: UV rays with Long wavelength (UVA), medium wavelength ultraviolet (UVB) and short wavelength ultraviolet (UVC). When the sun's UVB hits the skin, it produces vitamin D. The tissues of the body begin. However, it is important to remember that overexposure to sunlight can burn the skin and increase the risk of skin cancer. vitamin D helps the body absorb calcium, which is a key component. It is a bone builder, it helps. In addition the body needs vitamin D to maintain proper function of the nerves, muscles and immune system. vitamin D deficiency can lead to bone diseases such as rickets, osteomalacia, and osteoporosis. It refers to children and usually occurs due to severe and long-term deficiency of vitamin D. This disease can be treated with adequate intake of vitamin D and calcium and medication. Occasionally, surgery may be needed to treat some skeletal abnormalities. Bone softening in adults is called osteomalacia. Osteomalacia is a disease that occurs due to severe vitamin D deficiency and causes weakening of the bones. People with the disease should get enough calcium and vitamin D.
Osteoporosis, or osteoporosis, occurs when bone mineral density and bone mass decrease. The disease makes the bones so weak and fragile that they may break even under slight pressure. Modifying diet and medication can help strengthen bones.
Barriers to vitamin D Production in the Body
When you are exposed to sunlight from behind a window, your body Unable to produce vitamin D. Because glass prevents the sun's UVB rays from entering the building. Therefore, people who spend a lot of time by the window are still prone to vitamin D deficiency.
Some people have poor skin ability to make vitamin D. On the other hand, some people may not be able to release enough vitamin D from fat cells into the bloodstream. In addition, the following people may not be able to convert vitamin D into an active and usable form for the body and therefore may be deficient in this vitamin:
- People with dark skin
- Obese people
- People with kidney or liver disease
Other ways to get vitamin D
Sources of vitamin D include sunlight, some foods and supplements containing vitamin D. How much the body needs this Vitamins depend on age and are as follows:
- Children and adolescents: 600 international units (IU) or 15 micrograms (mcg)
- 600 international units or 15 micrograms
- Adults over 70 years: 800 international units or 20 micrograms 600 international units or 15 micrograms
Some foods have more vitamin D than others, such as eggs, sardines and salmon Which naturally contains and They are vitamin D. Some manufacturers fortify foods such as milk, yogurt and breakfast cereals with this vitamin. The University of Florida has determined the amount of vitamin D in some foods:
- 85 grams of cooked salmon: 570 international or 14 micrograms
- 85 grams of canned tuna: 240 international or 6 micrograms
- 85 grams of canned sardines: 165 international or 4 micrograms
- 1 glass of milk fortified with 1% fat: 120 international or 3 micrograms
- 170 grams of low-fat vanilla yogurt: 80 international or 2 micrograms
- Three-quarters of a glass of fortified orange juice: 75 international or 2 micrograms
- 1 serving of fortified breakfast cereals: At least 40 international units Or 1 microgram
- 1 large boiled egg: 45 international units or 1 microgram
get vitamin D supplements and foods rich in this Vitamins are very important for people who can hardly make vitamin D with the help of sunlight and for those who can not spend much time outdoors. set. The elderly, those with dark skin, those whose skin is unable to make vitamin D, and those at risk for vitamin D deficiency should take supplements.
vitamin D poisoning
Although vitamin D poisoning is rare, it can occur. Poisoning with this vitamin causes nausea, constipation, weakness and kidney damage. The latest recommendation is that adults receive more than 4,000 international units of vitamin D daily from foods and supplements. Do not. Exposure to sunlight usually does not lead to poisoning. vitamin D can also be obtained from tanning beds. Experts advise people who want to use these boards:
- spend only half the time it takes to burn the skin to use these boards.
- Instead of boards Those who use high-intensity UVA light should use low-pressure UVB boards.
Sunlight is the most important natural source of vitamin D. With the help of this vitamin, the body increases the absorption of calcium needed to build and maintain bones. Exposure to sunlight usually allows your body to produce all the vitamin D it needs for a day. Some people, including the elderly or those with kidney or liver problems, are more likely to be deficient in vitamin D. These people should increase their intake of foods containing this vitamin or take supplements.
It is true that sunlight helps the body produce vitamin D, but you should be aware that long-term exposure. Sunlight can increase the risk of skin cancer. So be careful not to expose yourself to the sun for long enough for your skin to burn.This is for educational and informational purposes only. Be sure to consult a specialist before using the recommendations in this article. For more information, read the BingMag Meg Disclaimer .