Vitamin D is a nutrient present in the food we eat at the same time it is a hormone made by the body. It is a fat-soluble vitamin that helps the body to fully absorb and retain calcium and phosphorus which are essential for building healthy bones. Vitamin D is essential because it has many roles in the body such as it strengthening the immune system, preventing a certain type of cancer, can boost your mood, can aid in weight loss, can lower the risk of rheumatoid arthritis, type 2 diabetes, helping lower blood pressure, and might reduce the risk of heart disease. Many of the organs in our body have receptors for vitamin D which is currently studying its other possible functions beyond bone health. It is essential for optimal health This vitamin is the one that most people don’t get enough of. Vitamin D is made from cholesterol present in the skin when it is exposed to sunlight. That is why it is important that we get enough exposure to sunlight to maintain optimal vitamin D levels in our bodies. However, too much sun exposure may bring serious health risks. So, how to safely get Vitamin D from sunlight?
Ultraviolet rays from the sun provide energy for vitamin D synthesis to happen when they hit the cholesterol in the skin cells. So, when your skin is exposed to sunlight, that’s where vitamin D is made. And having exposure to sunlight is the best way to boost your vitamin D levels since only a few foods contain a significant amount of it. But it is advised that you exposed your skin around midday, especially during summer is the best time. We all know that the sun is at its highest point during noontime, and so its UV rays are intense at this time which means you just have to be exposed less time to the sun to make enough vitamin D. There are many studies also show that the body is more efficient in making vitamin D during this time. Not only it is efficient for the body in making vitamins during noon time but it is also safer to get them later time in the day because there might be a chance that you’ll get to expose your skin for a longer time required which can also increase the risk of dangerous skin cancers.
The sun isn't all great, of course. As dermatologists will enthusiastically tell you, too much sun exposure can lead to a serious risk of more than just a sunburn. And repeated exposure to the sun can lead to serious life-threatening skin cancers. Darker people have more melanin on their skin which is a compound that protects the skin against damage by reducing the number of UV rays that the skin absorbs. And so, darker-skinned people require more time exposed to sunlight to get the same amount of vitamin D. On the other hand, getting low or not enough vitamin D levels in your body can be at risk of having health problems including osteoporosis, muscle weakness, depression, and even cancer. That is why it is very important to be cautious in exposing your skin to the sun and know how much time you should only be needed for you to get out and enjoy the sunlight.
PDO I Kimberly M. Tanador, RND
References:
The Nutrition Source – Vitamin D
https://www.hsph.harvard.edu/nutritionsource/vitamin-d/
Vitamin D: Vital Role in Your Health
https://www.webmd.com/food-recipes/features/vitamin-d-vital-role-in-your-health
How to Safely get Vitamin D from sunlight
