Health
How to Get Vitamin D Safely from the Sun
The Importance of Vitamin D for Your Body
Vitamin D, also known as sunshine vitamin, plays an important role in performing the essential functions of your body. When sunlight hits the cholesterol present in the skin cells, your body makes vitamin D. When the skin is exposed to sunlight, ultraviolet B (UVB) hits cholesterol and provides the energy for vitamin D synthesis.
Vitamin D also helps cells in the intestine absorb calcium and phosphorus. These are essential for maintaining strong and healthy bones. Low levels of vitamin D in the body are often associated with health problems such as osteoporosis, cancer, depression, and muscle weakness.
When is the best time to get vitamin D from the sun?
When is the best time to be exposed to the sun? Some studies have shown that noon is the best time to sunbathe. At noon, the sun is highest and the UVB rays are strongest. It also means that you will get more vitamin D in less time.
Sunbathing for a minimum of 10 minutes and a maximum of 30 minutes is ideal for absorbing enough vitamin D for the day. Noon is also the safest time to get vitamin D. Exposing your skin to the sun after noon can cause health problems such as cancer.
The best clothes for sunbathing
To expose most of your skin to sunlight, it is advisable to wear short-sleeved or sleeveless tops and shorts. Do not sit in the harsh sun for long periods of time as it can tan or tan your skin. You can wear a hat and sunglasses to prevent the sun from hitting your face directly. You can sunbathe 3-4 times a week. This supplements the body’s vitamin D requirements.
Does Sunscreen Affect Vitamin D Absorption?
Sunscreens contain certain chemicals that reflect, absorb, or scatter sunlight. Some studies have even found that sunscreens with an SPF of 30 or higher reduce vitamin D production in the body by about 95-98%.
To protect your skin while sunbathing, it is advisable to wear a hat to protect your face. Be careful not to spend more than 30 minutes in bright sunlight and more than 10 minutes in harsh sunlight. Spending more time in the sun can lead to problems such as sunburn, eye damage and even heat fatigue.
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