Consuming vitamins helps the human body on many levels, but there is one specific one that can be obtained from exposure to the sun.
Vitamin D, known as the “sunshine vitamin,” contributes to many functions, the most important of which is bone metabolism. Its existence is so important that low levels in the body lead to muscle weakness, pain, fatigue and depression.
The peculiarity of this vitamin compared to others is that its absorption depends not only on a diet with fortified foods, but mainly on exposure to the sun. It is additionally used in the treatment of osteoporosis as it is believed to provide significant benefits to musculoskeletal health.
Large amounts of vitamin D are found mainly in animal foods: fatty fish (salmon, catfish, mackerel, sardines, tuna), fish roe, egg yolk and dairy products. Also, small amounts of it are found in red caviar, oysters, forest mushrooms and seeds.
Vitamin D deficiency leads to leaching of calcium and phosphorus from bones. In childhood, rickets develops due to vitamin D deficiency; in adults, softening of bone tissue (osteomalacia) and thinning of bone tissue (osteoporosis) develop. Vitamin deficiency is especially dangerous in the first year of a child’s life, when rapid bone tissue growth occurs. Currently, scientists are suggesting the impact of vitamin D deficiency on the development of cancer, as well as autoimmune, infectious, viral and cardiovascular diseases.
How to get vitamin D? It would seem as simple as shelling pears: you need good nutrition and staying outdoors in the sun, and the issue is resolved! However, there are pitfalls here. As studies have shown, the amount of vitamin D in foods is an unstable value. For example, when examining milk from the same manufacturer, the vitamin D content in different batches fluctuated and could be less than declared within 20 IU. That is why in In some countries, manufacturers additionally fortify milk and dairy products with vitamin D.
In order for the body to produce enough vitamin, it is necessary to be with the face and limbs open to the sun's rays in the midday sun (between 10 am and 3 pm) twice a week. For people with fair skin, five minutes is enough; dark-skinned people should stay in the sun for at least half an hour.
More Stories
Magnesium-rich foods that also protect against cancer
Toothpaste causes cancer
Myth: The perfect body for summer