There are some significant details about vitamin D and sun exposure. The important preventive factors of human health are sufficient vitamin D with proper diet and exercise. Deficiency of Vitamin D may result in higher rates of heart disease, osteoporosis and many types of cancer. Spending long hours under fans and in A/C rooms have become norms of urban lifestyle. It’s time to soak up the sun for a healthy body. Now days, people spend less time in sun which is one of the biggest reasons for the deficiency of vitamin D.
Vitamin D plays a very important role in absorbing calcium from the diet. Vitamin D also lowers the level of cholesterol in the blood. It prevents the infections resulting from bacteria, virus and molds. Vitamin D enhances the immune system by increasing the count of white blood cells and gamma globulin. Getting adequate sunlight acts as a perfect exercise for heart as it enables the body to lower the resting pulse and decrease hypertension. For a healthy body, it is recommended to take 200 IU’s of vitamin D for people up to 50 and 400 UI’s for people of age group 51-70. A general rule is 4000 IU per day is supplemented.
What should be done:
- Humans can get 90% of vitamin D from sunlight exposure. Sun light is the natural and best source of vitamin D. Vitamin D is also called as ‘sunshine vitamin’. One can expose to the sun for 15 minutes for 3-4 days a week is enough to provide required amount of vitamin D.
- There is no need to lose sleep over it. Fair skinned people need just 15 minutes of sunlight, which will last for several days. A few short exposures a week can be considered to be enough. The exposure to sun can be fitted in day-to-day activities. One can go for a walk, driving with windows rolled down to feel the bright sun or have some bicycle rides.
- Food items like – milk, orange juice, tuna, salmon, eggs, fortified milk and green leafy vegetables can be taken regularly to get sufficient levels of vitamin D. It‘s highly beneficial, if some of the above said food items are added to the daily diet.
- One can even take vitamin D3 supplement regularly at anywhere from 400 – 1,000 IU’s depending on the amount of sun exposure and on the color of the skin. Vitamin D3 is more potent form then vitamin D2. But, it is not recommended to take D3 supplements, as this may end up with toxic blood levels. As long as one don’t’ go overboard on the dosage, it is good to go. Getting enough vitamin D3 from sun and with healthy diet is much safer than keep popping D3 capsules.