All the facts you need to know about vitamin D
The seasons affect how much sunlight we get, which is necessary for the body to make vitamin D. The skin generates the majority of the vitamin D that our systems need. Vitamin D3 is produced by sunlight’s UV rays, and vitamin D in its active form is produced by the liver and kidneys. Recent research has shed light on the relationship between skin pigmentation, location, and sun exposure, highlighting the importance of understanding these factors for optimal health.
AMOUNT OF VITAMIN D WE NEED
In spring and summer, 8 to 10 minutes of midday sun exposure on 25% of the body is sufficient to produce the necessary quantities of vitamin D, according to a study conducted in Valencia, Spain. In contrast, during the winter, 10% of the body must be exposed to the sun for nearly two hours. Likewise, longer sun exposure times may be necessary for darker-skinned individuals to achieve optimal vitamin D levels.
VITAMIN D SYNTHESIS AND SUNSHINE
UCLA Health states that the skin and vitamin D synthesis occurs when it is exposed to ultraviolet radiation from sunlight. But many factors affect this process. People with limited sun exposure, including those with darker skin tones, infants, the elderly, and the disabled, may have reduced vitamin D3 production. This deficiency can result in decreased bone density and an increased risk of fractures. Mustard oil has therapeutic properties. It is used to treat colds, strengthen the immune system, promote hair, nourish the skin (in winter, the bare skin of babies is rubbed with mustard oil and left to absorb vitamin D from the sun)
WHAT HAPPENS IF THERE IS VITAMIN D DEFICIENCY
There could be detrimental effects from this shortage. Vitamin D deficiency can lead to conditions such as osteoporosis, which raises the risk of fractures and causes brittle bones. Individuals with weakened immune systems are more susceptible to illnesses and infections. Low levels of vitamin D have been linked to an increased risk of mood disorders and depression. Heart disease and hypertension may become more likely in people with low vitamin D levels.
Here are several additional sources of vitamin D besides sunshine.
SOURCES OF VITAMIN D OTHER THAN SUNLIGHT
- Fatty fish
Indian mackerel, rohu, hilsa are the fishes which are high in vitamin D. Eating these fishes can raise the level of vitamin D in our body. And also it has other benefits like omega-3 fatty acid which is present abundantly
2. Eggs yolk
Amount of vitamin D present in egg yolk may differ according to the chicken’s diet. It also has other nutrients like proteins and vitamins which can help to increase level of vitamin D u
3. Mushroom
Certain kinds of mushrooms like portobello, shiitake can produce vitamin D under UV lights. Intake of such mushrooms is a great choice for vegans and vegetarian
