How is Vitamin D produced in the body from sunlight?

Vitamin D is very important for the body, and to fulfill its requirement, sitting in the sun for some time every day is beneficial. Taking sunlight for 15 to 30 minutes between 10 am and 2 pm is effective for bones and immunity.

Vitamin D is as important as proteins and minerals to keep the body healthy. It is also called the sunshine vitamin because it is mainly produced in the body from the rays of the sun. Due to today's busy and indoor lifestyle, many people are suffering from its deficiency. In such a situation, the question also arises that how much time can the body get enough vitamin D by sitting in the sun and what is the right way to do it.

How is Vitamin D produced from the Sun's rays?

 

 

When our skin comes in contact with the ultraviolet B rays of the sun, vitamin D3 is formed from the cholesterol present in the skin of the body. This vitamin D3 then goes to the liver and kidney and turns into active vitamin D i.e. calcitriol, which strengthens the bones and helps in the absorption of calcium and phosphorus in the body. 

How long should you sit in the sun

According to experts, people with light skin should sit in the sun for about 10 to 15 minutes a day, while people with dark skin should stay in the sun for 20 to 30 minutes. The best time to sit in the sun is considered to be between 10 am and 2 pm. Because UVB rays are most effective during this time. 

Weather and location also play an important role

The ability to produce vitamin D depends not only on time but also on your location, weather and pollution. In hilly or open areas, benefits can be obtained in less time. Whereas in cold or polluted places, it may take more time. 

Which people are more at risk

Lack of Vitamin D can also be a risk for many people. People who stay indoors are at the highest risk. Apart from this, the elderly or those living in nursing homes are also at the highest risk because they also do not get enough sunlight on time. 

Symptoms of Vitamin D Deficiency 

If there is a deficiency of vitamin D in your body, then you also start seeing many symptoms. Due to vitamin D deficiency, you may have frequent pain in your bones and muscles. Apart from this, you may also feel constant fatigue. On the other hand, due to vitamin D deficiency, hair starts falling, and mood swings or depression also start occurring. Due to vitamin D deficiency, one may also have frequent colds and coughs. 

 

How to overcome Vitamin D deficiency

To overcome the deficiency of Vitamin D, you can sit in the sun for some time every day. Apart from this, include salmon, tuna, egg yolk, mushroom and fortified milk or cereal in your diet. If necessary, you can also take supplements on the advice of a doctor. 

keep these things in mind

Do not stay in the sun for too long to get vitamin D, otherwise you may get sunburn or skin damage. Apart from this, UVB rays do not pass through the window glass, so just a sunny room is not enough for vitamin D.