Sunlight and vitamin D

Sunlight and vitamin D

Vitamin D is essential for bone health, and we get the most vitamin D from exposure to sunlight. But, you must make sure to get enough vitamin D without risking injury sun damage.

Therefore, you must cover or protect the skin before the onset of redness or burns it.

Every person needs vitamin D to absorb calcium and phosphorus from the diet. These Almadnan important for bone health. Can cause vitamin D deficiency (known as vitamin D deficiency vitamin D deficiency) to softening and weakening of bones, and cause birth; In children, for example, can result in vitamin D deficiency rickets (rickets) rickets. In adults, it can result in vitamin D deficiency to osteomalacia osteomalacia, which causes pain and Amaddha.




How can I get vitamin D?




The body manufactures most of our vitamin D effect of direct sunlight on the skin.

As we get vitamin D from certain foods as well, such as fatty fish (eg, salmon, mackerel, "mackerel" and sardines), eggs and meat.

In addition, vitamin D also to all kinds of margarine and milk for children, and some breakfast cereals, soy products, dairy products, powdered milk and low-fat sauces.




How should we stay in the sun?




There is no one recommendation to suit all people, because the amount of time that the skin needs to stay under the sun to create enough vitamin D depends on a number of things.

They include skin type (for example, how much are dark skinned, or how easy the sun burn injury), and the time of year, and time of day.

The daily short periods of exposure to sunlight, without the use of protective material from the sun, during the summer months (April to October) is sufficient for most people to manufacture enough vitamin D. The evidence suggests that the most effective time for the production of vitamin D per day is from 11am to three in the afternoon.

Means a short period of time in the sun for several minutes about 10 to 15 minutes for most people and should be less than the time it takes to start the appearance of irritation or burning of the skin. Whenever the area of ​​the skin that are exposed to more sunlight, it was an opportunity manufacture enough vitamin D before the start of a larger also burning.

Needs of 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 the winter season (November to March), because sunlight does not contain enough of the UV-B. However, during the winter, we get vitamin D from the body stores and food sources.

The stay under the sun, especially for long periods without the protection of them, increasing the risk of skin cancer. Therefore, we have to cover or protect the skin before the onset of redness or burning later. Be done using cosmetics and sunscreen with a sun protection factor of at least 15.




Who are the people who are at high risk for vitamin D deficiency?




Recommended to take vitamin D supplements daily to the following groups:

- All pregnant women and nursing mothers.

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

- The elderly aged 65 years and above.

- People who are not exposed to the sun a lot, such as those who cover their skin, or who stay indoors, or are obliged to stay for long periods of time.

- People with dark skin.

It is important for pregnant women and nursing mothers to eat vitamin D supplements to meet the special needs of it, and so the baby is born and has sufficient stores of vitamin D in the first few months of his life.




Is it possible to take a person's vitamin D more than it needs?




Advised people who take supplements not to eat more than 25 micrograms per cubic meter of vitamin D per day, because the doses of supplements in excess of this amount can be harmful.

Referred to the amount of vitamin D in supplements units International IU sometimes, as equivalent to 40 IU of 1 micrograms of vitamin D