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How To Get Vitamin D Without Risking Excessive Sun Exposure
Despite global warming, ozone depletion, and the scorching sun, the world seems to be experiencing an epidemic of a deficiency of the "sunshine vitamin," vitamin D. Your skin produces vitamin D from cholesterol when exposed to sunlight. The energy for vitamin D synthesis is produced when UVB rays from the sun strike cholesterol in skin cells.
Vitamin D's physiological Significance:
1.
Important
fo
calcium
metabolism
and
bone
health
2.
Maintains
hair
and
skin
health
and
integrity
3.
Assists
the
production
of
several
factors
in
the
immune
system
and
blood
clotting
cycle
4.
Reduces
chances
of
heart
diseases
5.
Maintains
memory,
mental
health
and
mood
Everyone dreads going outside in the sunshine. It's pinching hot and also leaves us red and itchy. Let's, therefore, comprehend the current theories for obtaining more vitamin D without needless sun exposure:
1.
Select
the
ideal
time
of
day
for
sun
exposure
Contrary
to
earlier
beliefs,
noon
is
the
best
time
of
day
for
sun
exposure
because
it
offers
the
best
vitamin
D
supplement
from
the
sun
with
the
lowest
risk
of
developing
melanoma
(skin
cancer).
The reasons for this are:
(1)
For
vitamin
D
generation,
UVB
(ultraviolet
B)
280-320
nm
is
required,
which
is
present
around
this
time
of
the
day..
(2)
Studies
show
that
afternoon,
high
UVA
fluence
rates
are
than
UVB.
2. Evaluate your skin tone
People with skin type V ( darker tones) have melanin pigment, which shields the underlying skin from UV radiation damage. Reducing the UV light also reduces vitamin D synthesis due to the same UV rays. Without increasing exposure time, increasing the amount of skin exposed above 35% may increase vitamin D levels.
3.
Time
your
sun
exposure
Give
your
arms,
legs,
abdomen,
and
back
about
10
to
15
minutes
of
uncovered
sun
exposure.
Adults
can
produce
1000
IU
of
vitamin
D
in
10-15
minutes
of
sun
exposure
in
the
summer
and
spring
when
22%
of
their
skin
is
exposed.
4.
Sunscreen
is
a
must
Sunscreen
protects
against
sunburn
by
filtering
out
UVB
rays.
That
implies
that
wearing
sunscreen
theoretically
reduces
vitamin
D
levels.
However,
in
practice,
very
few
people
apply
enough
sunscreen
to
completely
block
all
UVB
light,
or
they
apply
it
inconsistently,
so
the
effects
of
sunscreen
on
vitamin
D
may
not
be
as
significant.
5.
Add
vitamin
D-rich
food
and
supplements
to
your
food
Oily
fish
-
such
as
salmon,
sardines,
herring,
mackerel,
cod
liver
oil,
swordfish,
and
tuna,
as
well
as
red
meats
like
beef,
liver,
and
egg
yolks,
and
fortified
foods
like
cereals,
cheese,
butter,
spreads,
dairy
and
plant
milk,
etc.,
are
all
rich
in
vitamin
D.
Apart
from
food,
supplements
are
also
available
under
a
physician's
prescription
to
replenish
vitamin
D.
Conclusion:
Ages 1 to 70 are given 600 IU of vitamin D per day, and those over 70 are given 800 IU. Vitamin D is a crucial micronutrient that is also known to have anti-cancer properties. So be wise and use the sunshine better!
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