Well, when I say that our skin requires Vitamin D, your mind will automatically run towards the idea that vitamin D is produced by the body itself in the presence of sunlight. Vitamin D is important because it:
- Promotes the absorption of calcium and phosphorus we obtain from the diet
- Lowers blood pressure
- Regulates immune system
- Protects against depression
- Improves cardiovascular health
- Protects against several kinds of cancers
- Reduces the risk of type II diabetes
- Prevents premature ageing
- Modulates inflammatory responses of the skin
- Helps in cell growth
- Reduces inflammation
According to the Institute of Medicine, the RDA (Recommended Dietary Allowance) of vitamin D is 600 International Units. There is a powerful hormone known as calcitriol which is transformed in the body in order to form vitamin D. To know more read here http://www.yourhormones.info/hormones/vitamin-d/ Vitamin D is an essential nutrient needed by our body. It plays an important role in several biological processes. It is called “sunshine vitamin” but we can also obtain Vitamin D without going under the Sun. However, long-term unprotected sun exposure can lead to a lot of problems because of which, we often tend to avoid it. You can feel safeguarded and confident about the fact that you will not suffer from any deficiency of vitamin D as long as you take the proper intake of other superfoods and their alternatives.
Basically, there are two types of Vitamin for consumption
- Vitamin D3 - It is the active form of Vitamin D in the body and can be obtained from animal sources.
- Vitamin D2 - It is obtained from plant sources.
BEST SOURCES OF VITAMIN D
Cod Liver Oil
Some people believe that cod-liver oil and fish-oil supplements are the same, but actually they are different. The cod-liver oil is a source of essential vitamins including vitamin D and vitamin A as well as anti-inflammatory omega-3 fatty acids.
Salmon and Fatty Fish
Fatty fish procured from ocean are the great source of Vitamin D. But these days, most of the supermarket fish that we buy are grown in the farm so we don’t receive many benefits. Therefore, one can only obtain maximum benefits from fatty fish when they are naturally grown.
Yogurt is another good option to fulfill vitamin D levels in the body. Plus, it also contains various B vitamins, calcium, phosphorus, and other minerals.
For vegetarians, cheddar cheese is another source of vitamin D. It is also a great source of other essential nutrients and minerals such as vitamin A, riboflavin, calcium, phosphorus, zinc, and selenium.
Vegetarian have very limited sources for maintaining their vitamin D levels in the body. Fortunately, fortified Cereals is one such food that is enriched with Vitamin D.
One cup of milk meets approximately 30% of your daily value of vitamin D. Plus, it is also a good source of vitamin B12, riboflavin, calcium, and phosphorus.
For non- vegetarians, cooked beef liver meets the great requirement of vitamin D in the body. It is packed with a wide range of fat-soluble vitamins A, D, and K2, B-Vitamins, minerals, and nutrients.
We now know that we have an answer to the question, how to get vitamin D without going under the Sun. Let us see, how does sun exposure harm you and why it is asked to avoid it.
THE HARMFUL EFFECTS OF THE SUN
Sun Damage to the Eyes
Sun emits two types of rays i.e. UVA and UVB, which have adverse effects on our eyes. UVA rays of the sun can cause harm to Retina i.e. back of the eye contains specialized cells called photoreceptors. Whereas, UVB rays results in more damage to your eyes, as they can cause damage to both cornea (front part of the eye) and retina. Moreover, UV rays are also responsible for the development of cataract.
Heat exhaustion is another adverse effect of prolonged sun exposure. It is the excessive loss of water and salt through too much sweating. Symptoms associated with heat exhaustion may include headache, nausea, dizziness, weakness, irritability, thirst, heavy sweating, elevated body temperature, and decreased urine output.
Ultraviolet rays of the sun cause sunburn, which is the most common problem these days. Sunburn may result in several problems such as redness, pain/tenderness, swelling, blisters, nausea, and headache, etc.
Wrinkles and premature ageing
Sun rays cause collagen and elastin tissues destruction. Therefore, sun exposure plays a significant role in inducing the premature signs of ageing. Plus, hyperpigmentation or dark spots is another harm that UV light does to our skin.
HOW TO PROTECT SKIN FROM SUN?
These above-given concerns make people avoid going out under the Sun. It is always recommended to apply sunscreen (minimum SPF 30) 20 minutes before going out under the Sun and reapplication is needed after two hours in sun. Moreover, bearing UV filtering sunglasses, long sleeves or a brimmed hat are the ways to protect yourself from UV rays.
But the next question that arises is does sunscreen affect vitamin D?
DOES SUNSCREEN AFFECT VITAMIN D?
Some studies have revealed that the application of sunscreen reduces the production of Vitamin D to a great extent. Whereas, on the contrary, other studies have revealed that sunscreen does not affect the production of Vitamin D at all. However, the case that does sunscreen affect vitamin D is unclear, it is still recommended to go out in the Sun after applying sunscreen. Going under the Sun for 15 minutes on a daily basis will do no harm but only good to your body.