Now that fall is in full force and winter is just around the corner, opportunities for sunshine will be hit or miss. In addition, the upcoming weekend marks the time to set back clocks one hour, which means less daylight and even less potential for sunshine. Sunlight is very important for many reasons and one of those reasons is that it is the primary means by which we obtain VITAMIN D. According to a 2005/2006 national health survey, 41.6% of the population is vitamin D deficient with African Americans having the lowest levels (due to the higher melanin content of the skin, which blocks some of the sun's rays). The skin contains an inactive form of vitamin D that is activated by the sun. Many factors influence our ability to absorb the UVB rays, including skin color, time of day, season, and sunscreen. Individuals with darker skin tones need longer sun exposure than fair skinned individuals to induce similar levels of vitamin D production. The use of sunscreen also prevents maximum D production. However, it is still important to use sunscreen to prevent oxidative damage from the sun and skin cancer. In order to maximize vitamin D production, the recommended sun exposure is anywhere from 5-60 minutes, 2-3 times per week on arms and legs or face and arms. Note that this is not very much time at all, which means that sunscreen is still important to use the remainder of the time that you may be exposed to the sun. The ideal time to get your "sunny D" would be between 10am and 2pm (not for the whole four hours!), when the sun's rays are strongest.
There are also food sources of vitamin D, but these sources are not as abundant as for some nutrients. Vitamin D is found in fatty fish, such as salmon, tuna, and mackerel. Other food sources include eggs-the yolk contains the majority of the D, so don't be afraid to eat whole eggs-in moderation of course! One whole egg per day should be fine for most people in terms of cholesterol. Fortified foods include cow's milk, orange juice, and some cereals. Vitamin D helps to maintain calcium homeostasis. If you have adequate vitamin D levels, it follows that you will have adequate calcium levels as well. These two nutrients together are important for bone health. Strong bones decrease the risk for osteoporosis and arthritis. Vitamin D prevents muscle spasms by preventing excess calcium release. It also helps regulate blood pressure and improves overall skin health (reduces wrinkling and promotes smooth, soft skin).
4 Comments
tee
10/30/2012 06:09:07 am
sounds like a winner!!!
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Alena
11/2/2012 05:27:13 am
You're a winner!
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6/15/2016 12:02:40 am
The ideal time to get your "sunny D" would be between 10am and 2pm (not for the whole four hours!), when the sun's rays are strongest.
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Alena
6/21/2016 01:13:16 pm
Thanks for the tip!
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AuthorHello there, my name is Alena and I am a Registered Dietitian! This blog is a platform through which I can share my knowledge and perspectives on a variety of nutrition-related topics. Feel free to contribute by commenting. Archives
November 2021
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