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How Much Sunlight Is Enough To Get Vitamin D?

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Vitamin D has long been neglected in lieu of Vitamins C and E, which many people thought were more important in getting the proper amounts of for our bodies. But it turns out that Vitamin D deficiencies have links to many diseases and even life-threatening problems such as type 1 diabetes, muscle and bone pains and a few types of cancers including breast, colon and prostate. Because of these recent studies, more and more health professionals are starting to recommend that people have at least a 20 to 25 microgram intake of Vitamin D per day. Although Vitamin D be added to your diet as a supplement, it is quite easier, and cheaper, to get the recommended amount of Vitamin D from sunlight.

What Is Vitamin D

Vitamin D is a group of fat soluble steroids which aids in the absorption of calcium and phosphate by the intestine. Vitamin D is synthesized by our body so supplements aren’t necessary but our bodies do need the aid of sunlight to be able to synthesize Vitamin D. There are five types of Vitamin D, collectively known as calciferol, and each type is a little different in how it is produced and what it does. The type of Vitamin D that humans create in their bodies is specifically Vitamin D3, and it is produced a compound in the skin known as 7 dehyrocholestrol reacts with ultra violet light. Vitamin D1 is a molecular compound comprised of ergocalciferol and lumisterol, D2 is synthesized by invertebrates and is not produced by humans or vertebrates, and Vitamins D4 and D5 are dihydroegocalciferol and 7 dehydositosterol, respectively. Vitamin D2 and D3 are the forms that are needed for humans.

Where To Get Vitamin D

Although some doctors still don’t agree with getting Vitamin D from the sun due to certain risk factors, such as skin cancer because Vitamin D can only be synthesized if there’s no sunscreen applied, it is one of the best ways to get a recommended dose. On average, 10-20 minutes of sun exposure is recommended, although this can vary greatly on the time of the year, the location you’re in, your surroundings, skin color, time of day and even cloud coverage. This might all seem very complicated and not worth the trouble, but Norwegian Institute for Air Research has created a calculator that will let you know just how much sun you need for the day to get your allotted Vitamin D. It does take a few informational inputs but once you do it a few times if becomes relatively easy to know what to input and to get an exact amount of minutes you should spend outside for your Vitamin D.

Vitamin D can also be obtained from certain foods. Foods such as salmon, tuna, soy milk, and orange juice contain more than 2.5 mg of Vitamin D and are the best bet for getting in your daily Vitamin D. Other foods to consider are low fat milk, fortified cereals, eggs, mushrooms, tofu, and swiss cheese which all have lowered amounts but still are a good option for Vitamin D intake. Mushrooms, for instance, create their own Vitamin D, Vitamin D2, which is one of the necessary forms of Vitamin D for humans.

Benefit of Vitamin D For Skin

Vitamin D has many benefits for your skin and it can cause many problems if there is a deficiency of Vitamin D. For example, a compromised or low immune system can increase the oil production in your body leading to acne. Since Vitamin D is one of the components that keeps your immune system healthy, a deficiency of Vitamin D can lead to an acne problem. Vitamin D deficiencies have also been linked to psoriasis – the Journal of Investigative Dermatology showed that when the skin was exposed to ultra-violet rays the levels of Vitamin D increased significantly and the symptoms of psoriasis disappeared.

Vitamin D has also been proven to help with skin rejuvenation and healing wounds. When D-3 reacts with sunlight it starts a chemical reaction with keratinocytes, which are the specialized cells that make up your skin. The reaction induces keratinocytes to divide and differentiate which means that your skin gets a steady supply of new cells, which is important because keratinocytes make up more than 95 percent of your skin’s cells. D-3 also helps to regulate anti-microbial proteins which help with the general repair of damaged tissue.

Benefit of Vitamin D For Body

We already know that Vitamin D is good for the immune system and that it can help boost your immunity overall, but there are many more benefits than that from Vitamin D. Researchers at the Bone Research Laboratory at Boston University School of Medicine have found that Vitamin D is one of the most potent inhibitors of cancer cell growth. This, in conjunction with boosting the immune system, could mean that Vitamin D is one of the most important compounds to have in your body to prevent cancers. Also at Boston University, people will high blood pressure were exposed to UVA and UVB rays for three months after which it was found that their high blood pressure normalized.

Vitamin D is also important for bone and muscle health. It helps the body to absorb calcium, which is necessary for bone health and to prevent osteomalacia, a weakness of the muscular system and brittle bones. The ability to absorb calcium is not just for bone health though – the lack of calcium can lead to as much as a 5 fold increase in the fatty acid synthesis, an enzyme that converts calories into fats. Other benefits of Vitamin D include reducing the risk of sclerosis, decrease the risk of heart attacks and early death, improve eyesight in young children, reduce the severity and frequency of asthma symptoms, possibly prevent preeclampsia and help those recovering from tuberculosis.

Conclusion

Vitamin D has is a powerhouse of a supplement and it is finally being recognized for all that it can do. It s an important factor in our skin’s health and helps with acne prevention, wound healing and skin regeneration. The rest of our bodies benefit from Vitamin D as well as the compound helps to keep the immune system healthy and can prevent cancer, stabilize blood pressure and even help you lose weight. Taking in an average of 10-20 minutes a day of sunlight can help your body synthesize all of the Vitamin D that it needs, but if you’re not getting enough sunlight eating your Vitamin D from certain foods or supplements is also an option. Make sure to get the recommended daily dose to stay healthy.

 

References:

www.webmd.com

 

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