Like all other nutrients such as calcium, iron, and other vitamins, Vitamin D is a need of human body, which we cannot ignore. It keeps the bones strong and active. It can protect against a host of diseases including osteoporosis, heart disease and cancers of breast, prostate and colon. Protection m against depression, insomnia and an immune system is also provided when vitamin D is present in ample amount.
Vitamin D is usually found in fatty fish and fortified milk.
It is found that people aren’t able to get the required amount of vitamin D, which may lead to severe unhealthy conditions. Lack of vitamin D can cause colon cancer and other types of cancers and heart diseases.
Sunlight is also a great source of Vitamin D. Exposure to sunlight enables greater production of Vitamin D in the body. But in winters and some areas far to the equator, there’s hardly any sunlight that could benefit the body. During summers, there’s adequate amount of sunlight exposure in the day time. But, excess warmth and sun rays increase risk of skin diseases like sun-burn and cancer.
So how should one get the adequate amount of vitamin D to fulfill the body needs?
And how much of sunlight one requires.
As per some experts, foods, along with supplements can fulfill the requirements of Vitamin D in a body. Fishes such as wilk-salmon, mackerel, tuna and sardines, beef liver, eggs, cod liver oil, mushrooms, cereals, yogurt, fortified milk and orange juice are good sources of vitamin D.
Apart from that, one should get sunlight exposure too, but with certain precautions.
1- People with Dark complexion require more of Vitamin D.
2- People with Fair skin and Blue eyes are at higher risk of skin cancer.
3- Ideally, one should get exposed to sunlight only for 15-20 minutes.
4- Face and ears are sensitive areas with higher risk of sunburn, therefore it’s better to cover these parts and expose only hands, legs and back.
5- The right time to get out in sun is for vitamin D is between 10 am and 3 pm. One shouldn’t go out when their shadow is bigger than their body.
6- After 15-20 minutes of direct exposure, it’s always better to apply sunscreen or medicines that give protection against harmful rays.
Sunlight is an excellent source of Vitamin D, lack of which can cause unhealthy conditions But, it’s over exposure can lead to various diseases. Hence, these measures should be kept in mind.