For many of us, getting enough vitamin D is a very important part of having a healthy lifestyle. Vitamin D strengthens bones, helps the body absorb calcium, helps to reduce inflammation, and plays many other important roles. One of the easiest ways to get vitamin D is from the sun. But how do you ensure that you’re getting enough vitamin D from exposure to the sun?
The Benefits of Sun Exposure for Vitamin D
The most natural source of vitamin D is the sun. The ultraviolet (UV) light from the sun triggers the body to make vitamin D when the skin is exposed to UVB rays. UVB rays are the parts of sunlight responsible for producing vitamin D in the body, while UVA rays are the ones responsible for tanning. The best time to get vitamin D from the sun is between the hours of 11 a.m. and 3 p.m., when the sun is at its strongest. However, it’s important to remember that staying in the sun for too long can be dangerous.
Healthy Sun Exposure Habits
When getting vitamin D from the sun, it’s important to practice safe habits to avoid overexposure and sunburn. To get the most vitamin D while limiting the risk of sunburn, it’s important to use sunscreen with an SPF of 15 or higher. Even if you have darker skin, you still need to protect yourself from the UV rays. Wearing a hat, sunglasses, and protective clothing can also help protect your skin. For most people without an underlying skin condition, getting 10 to 15 minutes of sun exposure at least three times a week is enough. However, if you have darker skin or an existing skin condition, it may take longer for your skin to produce enough vitamin D from the sun.
Vitamin D from the sun isn’t the only way to ensure that you’re getting enough of it. Certain types of foods such as fortified milk, fatty fish, and eggs also contain vitamin D. Taking vitamin D supplements is also an option for ensuring that you’re getting enough of it. Ultimately, making sure that you’re getting enough vitamin D is essential for good health and can be easily done with a few healthy sun exposure habits.
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