Sunlight and vitamin d

 

 

Vitamin d is essential for bone health, we get the most vitamin d from exposure to sunlight. But, be sure to get enough vitamin d without risking injury to sun damage.

Therefore, you must cover or skin protection before starting the redness or burns.

Each person needs to vitamin d to absorb calcium and phosphorus from the food system. These are the minerals are important for bone health. Could vitamin d (known as vitamin d deficiency) to relent and weak bones, and causes distortions; in children, for example, can lead to vitamin d deficiency rickets (alrkhd). Either in adults, vitamin deficiency can lead to osteomalacia, which causes suffering to flickering.

How do you get vitamin d?

The body can manufacture most of the vitamin d we have the effect of direct sunlight on the skin.

Also get vitamin d from certain foods such as fatty fish (e.g. salmon, mackerel and sardines, "mackerel"), eggs and meat.

Vitamin d is also added to all types of margarine and milk and some breakfast cereals, soy products, dairy products, milk powder, low fat sauces.

How much should stay in the Sun?

There is one recommendation for all people, because the amount of time the skin needs to stay under the Sun to configure enough vitamin d depends on a number of things.

It includes skin type (for example, how is the dark skin, or how easily the incidence of sunburn), time of year and time of day.

Prepare a short daily periods of sun exposure without sunscreen use, during the summer months (April to October) is sufficient for most people to manufacture enough vitamin d. the evidence indicates that the most effective time for the production of vitamin d per day is from 11 am to 3 pm.

Means a short period in the Sun for several minutes about 10 to 15 minutes for most people and should be less than the time taken for the onset of redness or burning of the skin. The area of skin that is exposed to more sunlight, the opportunity to manufacture enough vitamin d before starting burn more.

Need people with dark skin to spend longer in the Sun to produce the same amount of vitamin d.

The skin may not be able to manufacture vitamin d from sunlight in winter (November to March), because sunlight doesn't contain enough UV b. However, during the winter, we get vitamin d from body stores and food sources.

To stay under the Sun, especially for long periods without protection, increases the risk of skin cancer. Therefore, you must cover or skin protection before starting the redness or burning later. This is the use of sunscreen with a sun protection factor of at least 15.

Who is at risk of vitamin d deficiency?

The recommended intake of vitamin d a day to the following groups:

-All pregnant and lactating women.

-All infants and young children aged from six months to five years.

-Older persons aged 65 years and above.

-Persons not exposed to much sunlight, such as those covering their skin, or staying indoors, or are obliged to remain there for long periods.

-People with dark skin.

It is important for pregnant and lactating women that taking vitamin d supplements to fulfil special needs, so that the child has adequate stores of vitamin d in the first few months of his life.

You could take a person's vitamin d more?

People who take supplements are advised not to eat more than 25 μg of vitamin d daily, doses of dietary supplements in excess of this amount can be harmful.

Referred to the amount of vitamin d found in international units IU supplements sometimes, where 40 IU 1 µg of vitamin d.