Right Time To Get Vitamin D From The Sun

So this morning I saw my neighbor sunbathing. When I inquired why and the reply was to get vitamin D. The sun was blazing hot. So I was with this hot sun, will it not be dangerous for her skin. I also was curious for how long should it be right.

What Is Vitamin D

Vitamin D is a fat soluble vitamin that can be gotten from the food we eat. It is converted by the liver and kidney to active form in the body. Some diseases that affect the liver and or kidney such as celiac affect absorption of vitamin D.

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However, very few foods contain vitamin D in large amounts. So the best way to get vitamin D is through sunbathing.

How Sun Give Us Vitamin D

Vitamin D and sun

The sun ultraviolet (UV) rays strike cholesterol on the skin. Activated cholesterol triggers the synthesis of vitamins D.

Function Of Vitamin D

The main function of vitamin D is to assist the body use calcium from the diet. Traditionally, vitamin D deficiency has been associated with rickets, a disease in which the bone tissue doesn't properly mineralize, leading to soft bones and skeletal deformities. But increasingly, research is revealing the importance of vitamin D in protecting against a host of health problems.

When And How Long Under The Sun

The sun has different intensity throughout the day. This comes with different levels of UV radiation. The skin comes with different amounts of melanin, a pigment that protects the skin from UV rays. With these in mind, the research into the right sun intensity and duration to achieve optimum vitamin D was carried out.

Long exposure to the sun will lead to sunburn, skin cancer and many other skin conditions. But the right time to get vitamin D from the sun is anything there is sun. The duration differs. During sunny days, midday or noon is the best time to get vitamin D from the sun. Because that is when the sun gives out the best UV rays and the skin is at optimum level to synthesize it. Getting under the sun in the afternoon is bad. According to research, when sunbathing, your shadows should not be longer than your body.

Duration matters as we have said before. According to research, it is best to get under the sun for half the time to experience sunburn. So if it takes three hours to get sunburn, anytime within an hour and thirty minutes is enough.

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But to put figures to it, Caucasian can get under the sun for thirteen minutes three times a week to get the right dose of sun exposure. Black or brown skin can spend up to thirty minutes to three hours longer. Those who live further away from the equator should consider more time under the sun. The reason is that the UV rays from the sun is almost zero especially during the winter. Same thing also happens in areas with cloud cover and high air pollution.

To get the best from sun exposure, hands and legs should be exposed to the sun. The eyes and face should be protected with glasses and cap. UV rays do not penetrate glass so those behind glass windows are not getting any vitamin D. Also, the use of sunscreen is under controversial debate as to if it reduces the UV rays needed to produce vitamin D.