HOW TO GET VITAMIN D WITHOUT RISKING EXCESSIVE SUN EXPOSURE

According to the National Institutes of Health, the dietary recommendation for vitamin D is 400-600 IU for children, and 600 IU for adults. But there are a handful of vitamin D food sources. The best source of vitamin D is sunlight. Some studies show that an adequate amount of vitamin D can reduce cancer cell growth. Other studies conclude that skin cancer risk could be increased by too much sun exposure.

Why is sunlight needed?

A small amount of UV exposure is good for us. Sunlight creates vitamin D in the body. It also helps in strengthening bones, boosts mood, regulates the immune system, and maintains blood pressure. But too much exposure can be harmful. Sun protection measures should be taken.

What are the disadvantages of sunlight?

It can cause:

• Sunburn of skin- Skin appears red and swollen.

• Eye damage- UV rays can damage eye tissues.

• Early skin ageing- Pigments present below the skin are damaged. This burns the skin and reduces its elasticity.

• Skin changes- The sun's harsh rays penetrate the deeper layer. They kill skin cells. This causes skin tanning.

• Heat stroke- Body temperature rises as a result of prolonged exposure to sunlight. Heat stroke can have serious complications.

• Dehydration

• Skin cancer

Everyone's skin type and absorption of sunlight are different. But protecting the skin from sun rays is crucial.

How to get vitamin D from the sun?

Regular sun exposure is the most natural way to get enough vitamin D. Daily recommendation is 10-15 minutes or 20-30 minutes thrice a week exposure to the sun. But this can vary from season to season and skin type. Darker skin people take more time to absorb sunlight compared to lighter skin types.

During winter, there is minimal sunlight exposure, so dietary supplementation is recommended. Keep in mind that excessive sun exposure increases skin cancer and sunburn.

How to avoid excessive sun exposure?

We can get sun protection by:

• Use of sunscreen: Sunscreen should be used to avoid sunburn. Sunscreen of SPF 15 or higher gives protection from sunlight.

• Wearing full clothing

• Spend limited time outdoors

FAQ's

Q. What are the advantages of vitamin D from the sun?

Vitamin D is also called the sunshine vitamin. Sunlight, when it touches cholesterol on the skin, triggers vitamin D synthesis.

• Vitamin D boosts calcium absorption. It maintains calcium and phosphate concentration.

• It helps in mineralization and bone growth.

• Neuromuscular function - Vitamin D is also needed for the development and growth of muscle fibres.

• Perks' immune system function and reduce the risk of autoimmune diseases

Q. What problems does vitamin D deficiency cause?

Vitamin D deficiency causes rickets in children and osteomalacia in adults. Rickets and osteomalacia result in weak and painful bones. Calcium and vitamin D deficiency also cause osteoporosis in adults. In children, there can be bone deformities, developmental delays, and dental abnormalities.

Vitamin D supplement is used to cure vitamin D deficiency.

Q. What are food sources of vitamin D?

Food sources are fatty fish and fish liver oils, egg yolk, orange juices, and cereals fortified with vitamin D. But if you don't get enough sunlight it's recommended to take vitamin D supplements.

Q. When to take vitamin D supplements?

Post-menopausal women and adult men are advised to take vitamin D and calcium supplements to increase bone mineral density.

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