January 22, 2024

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How to Make use of Sun this summers to enhance your vitamin D levels

Sun is the best source of vitamin D, and it is an essential nutrient for us. We need Vitamin D to absorb calcium. It is crucial for our immunity: bone growth and healing power. Vitamin D is necessary for nerves, the brain, and the mussels. However, despite living in a county like India, where we get abundant sunlight, 70-90 percent of Indians are deficient in Vitamin D. different factors affect the intake of vitamin D from the Sun.  

What happens when you lack vitamin D? 

  • Causes mild bone conditions such as rickets or osteomalacia and osteoporosis.
  • Frequent infections or illnesses
  • Fatigue and muscle weakness
  • Bone and joint pain
  • Frequent Fractures and bone pains 
  • Depression
  • Slow wound healing
  • irritability and lethargy
  • deformities of the teeth
  • developmental delays in children 

 

Can Vitamin D prevent COVID 19? 

As per the studies, optimal vitamin D levels in the body help keep your immunity up and tight. Doctors are recommending vitamin D supplements to coved 19 patients. 

 

Factors that affect how much Vitamin D a person can get from the Sun?

Many factors affect how much vitamin D a person gets from the Sun, such as:

  • Time of day: During the middle of the day, when Sun is at the peak, the skin can produce more vitamin D. 

 

  • Amount of skin exposed: the more skin you will tell, the more Vitamin D it will produce. 

 

  • Skin color. Light skin is known to make more vitamins than darker skin.

 

  • The region you live in: If you live in warmer places, then your body will produce more vitamin D. However, if you live in mountains and cold areas where the Sun is low, then your body will produce lesser vitamin D.   

 

 

What factors prevent you from getting vitamin D from the Sun?

Here are few factors that will reduce your chances of getting enough sunscreen from the Sun. 

  • Older people will produce a lower level of vitamin D. 
  • People with darker skin will create a lower level of vitamin D.
  • People who are obese will produce a lower level of vitamin D.
  • People with kidney or liver disease will make a lower level of vitamin D.

 

How much vitamin D is needed? 

Recommended daily dose of vitamin is as follows: 

  • Children and teenagers: 600 international units (IU) or 15 micrograms (mcg).
  • Adults up to the age of 70 years old: 600 IU or 15 mcg.
  • Adults aged 71 years old and over: 800 IU or 20 mcg.
  • During pregnancy and breastfeeding: 600 IU or 15 mcg.

 

What is Vitamin D-rich food? 

  • 1 cup salmon: 570 IU or 14 mcg
  • One can tuna: 240 IU or 6 mcg.
  • One can sardine 165 IU or four mcg.
  • 1 cup of 1% fortified milk: 120 IU or three mcg.
  • 6 oz of low-fat vanilla yogurt: 80 IU or 2 mcg.
  • 3 quarters of a cup of fortified orange juice: 75 IU or 2 mcg.
  • 1 serving of fortified breakfast cereal: At least 40 IU or 1 mcg.
  • 1 large hardboiled egg: 45 IU or 1 mcg.

 

How to get vitamin D from the Sun?

There is a reason why vitamin D is called the sunshine vitamin. Getting exposed to the Sun is the most natural way to get vitamin D.

  • 15 minutes for a person with light skin
  • a couple of hours for a person with dark skin

 

What is the best time to be out in the Sun? 

The best time to soak yourself in the Sun to get the maximum vitamin D is between 10 AM to 3 PM. This time is also considered safer for getting exposed to the Sun. 

 

What body parts should we expose in Sun to get more vitamin D

You can expose your arms, legs, back, and abdomen to get more vitamin D. The back allows your body to produce the maximum vitamin D.

 

Can sunscreen affect vitamin D levels?

Sunscreen is made to block the sun rays from entering the body. It protects us from skin cancer and sun burns. However, UVB rays are essential for making vitamin D, and sunscreen can stop the skin from producing sunlight. As per the studies, sunscreen reduces vitamin D production in the body by 95-98 percent. So, if you are wearing sunscreen, you will have to spend long hours in the sunlight for your skin to produce enough vitamin D.

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