Vitamin D is a unique vitamin that most people don't get enough of, according to a health article from HEALTHLINE. This is partly because only few foods contain significant amount of this vitamin. However, as a "gift" from nature, vitamin D is the only vitamin and nutrient you can get from the sun. Hence it is referred to as the "sunshine vitamin".
There are procedures on how you can "safely" enjoy this free vitamin from the sun. In line with a health publication from HEALTHLINE, this article will be explaining those procedures. But it is important to first know how sunlight gives vitamin D to your body.
HOW DOES SUNLIGHT GIVES VITAMIN D?
According to HEALTHLINE, You can get vitamin D from the sun when your skin is exposed to sunlight. When your skin is exposed to the sun, ultraviolet Beta rays (UVB) reacts with cholesterol in your skin cells. This reaction brings about the energy for Vitamin D synthesis to occur in your body.
However, it is important to note that the UVB rays that reacts with cholesterol in your skin is usually blocked by windows as they cannot penetrate through the glass materials. You would have to stay directly under the sun to get vitamin D.
HOW TO GET VITAMIN D FROM SUNLIGHT
• Expose Your Skin Around Mid-day (Noon) - 12:00 pm
The intensity of the sun in highest at this time and you tend to get more Vitamin D at a very small amount of time than in the morning. Studies also show that your body is more efficient in making Vitamin D at noon.
Staying under the sun around afternoon can increase your risk of skin cancer.
Another important aspect is that you need to expose more of your skin to sunlight. Scientists recommend that you expose about one-third the area of your skin to the sun.
HOW YOUR SKIN COLOR MAY AFFECT VITAMIN D PRODUCTION
Your skin color is determined by a pigment called melanin. People with darker skin color have more melanin than those with lighter skin color.
For example, if you're black skinned, you may be required to stay longer under the sun than those that are light skinned. This is because there are more melanin (melanocytes cells) in the skin of a black person as compared to that of a light skinned person.
These melanocytes cells acts as a protection against excess damage from sunlight. It serves as a barrier between UV rays and your skin and it absorbs the rays to protect against sunburns and skin cancer.
Hence, you will have to stay longer under the sun as a dark skin person to get the same amount of Vitamin D. Studies estimate that you might need about 30 minutes to 3 hours longer to get sufficient Vitamin D.
In conclusion, if you are unable to carry out the above step due to some reasons, you might consider taking foods that are rich in vitamin D. Cod liver oil, salmon, egg yolks, beef liver and sardines are excellent sources of vitamin D.
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