Vitamin D is important for all cell functions; it supports immunity, essential for building bones and muscles. The best source of vitamin D is sunlight, our liver and kidney must convert to its most active form that is vitamin D1, 25.
Apart from the sunlight, you can also get vitamin D from other food sources. Include vitamin D foods such as wild caught salmon, liver, orange juice, foods that are fortified with vitamin D such as milk.
Vitamin D and Skin cancer
As we know that vitamin D comes from Sun in the form of ultraviolet (UV) radiation. A balance of sun exposure and sun protection can protect against vitamin D deficiency without putting you at risk of skin cancer.
The levels of UV radiation exposure can differ depending on the place you stay, time of year, time of day and the environment. If the UV radiation levels reach more than 3, people use sun protection. If the levels are below 3 then you do not need any sun protection, unless and until they are in high-altitude regions. Solariums have been linked to causing skin cancer and are not recommended as a way to treat vitamin D deficiency.
Recommended sunlight exposure
By exposing your face, hands, arms feet is good and it can reduce the risk of vitamin D deficiency. You should protect your skin from the sun with sunscreen, clothing, a shade between 10 am and 3 pm. Reapply sunscreen every two hours.
Sun protection is not necessary during the winter months. People with very dark skin may need three to four times more exposure time than people with fair skin to achieve sufficient levels of vitamin D. This is because the pigments in dark skin reduce the effects of UV radiation in the production of vitamin D.
Benefits of sun protection
- Sun exposure is one of the risk factor for all skin cancers, including common skin cancer like melanoma. You can have fun in the sun and decrease your risk of skin cancer.
- Generously apply a sunscreen to protect your skin from cancer.
- Get vitamin D safely, through a healthy diet that may include vitamin supplements.
- Wear sun protecting clothing from sun exposure. Be sure to play in the shade. Use protecting clothing and apply sunscreen.
- Seek shade when appropriate. Remember that the sun’s rays are strongest between 10 am and 4 pm. If your shadow appears to be shorter than you are seeking
Risks of sun exposure
- Begins Tumours
- Skin cancer like malignant melanoma
- Photo aging
Benefits of Vitamin D
Vitamin D is one of the most important vitamins in terms of long term health throughout the body. Vitamin D acts more like a hormone than a vitamin, directly affecting genes responsible for controlling nearly every aspect of cell development
Vitamin D is an important nutrient for mental well being. Light therapy, which helps raise levels of vitamin D in the body is used to treat women with seasonal affective disorders, schizophrenia, depression and other mental disorders.
- Strong Bones
Vitamin D helps the body absorb calcium, an important nutrient for building bone and slowing bone loss. It also helps to treat the symptoms of osteoporosis.
- Blood pressure
In one of the study, people with hypertension exposed to UV B light not only increased their vitamin D levels about 180 percent but reduced their blood pressure to normal levels.
Research is under way to determine if high vitamin D levels may help prevent or delay the onset of type 2 diabetes is in adults who have pre diabetes and are at high risk for type 2 diabetes.
- Cancer Risk
maintain high levels of vitamin D could reduce the risk of breast cancer as much as 50 percent, colorectal cancer up to 253 percent, and heart disease, stroke and peripheral artery disease more than 100 percent.
- Immune system
Low vitamin D levels put women at risk of infectious diseases like colds and flu. Vitamin D helps immune system cells destroy the bacterium that causes tuberculosis, increases production of insulin and enable heart cells to contract.
The vitamin D for children of age 1 to 8 years is 2,500 to 3,000 IUs per day; for adults (including women who are pregnant or lactating), it’s 4,000 IUs per day. By taking vitamin D more than the recommended it may damage your kidneys or cause toxicity. It can also cause symptoms such as loss of appetite, nausea, vomiting, constipation, weight loss weakness, weight loss, confusion or problems with heart rhythm. You can also find symptoms of vitamin D deficiency if the requirement is less than the recommended. Vitamin D supplements also can interact with other medications, so be sure and talk to your health care provider if you think you need supplements.