Vitamin D is as important for our body as food and water. Along with strengthening bones, muscles and teeth, it also improves our immunity. Its deficiency not only increases fatigue and stress, but also increases the risk of blood pressure and other serious problems. Although, people avoid sunlight during summer, sunbathing is considered beneficial during winter season. Let us learn why Vitamin D is important and how to get it.
Sunlight: Natural Source of Vitamin D
Vitamin D obtained from sun rays is very beneficial for the body.
- Morning is the best time:
The body gets enough Vitamin D by sitting in the sun between 8 am to 11 am.
- Difference of sunlight between summer and winter:
- In summer season, 20-25 minutes of sunlight is sufficient.
- It is considered better to take sunbathing for 1-2 hours in winter.
- Vitamin D obtained from sunlight is absorbed through the skin and increases its levels in the body.
Benefits of sunlight: Why is sunlight important?
1. Strengthening bones and muscles:
Vitamin D absorbs calcium in the body and strengthens bones.
2. Improving Blood Flow:
UVA radiation from sunlight improves blood flow and controls glucose levels.
3. Better Sleep:
Sunlight helps in the production of melatonin hormone, which leads to deep and sound sleep.
4. Boosting Immunity:
Vitamin D strengthens the immune system, which increases the power to fight diseases.
How much Vitamin D does the body need?
It is very important to maintain the correct level of Vitamin D for calcium and bone strength in the body.
- For adults:
37.5 to 50 mcg of vitamin D is required daily.
- For children:
25 mcg is required daily.
- Vitamin D is produced automatically in the skin by exposure to sunlight.
Other Natural Sources of Vitamin D
1. Cow Milk:
- Vitamin D and calcium are found in abundance in cow’s milk.
- Consuming full cream milk instead of low fat milk is more beneficial.
2. Curd:
- Eating curd regularly not only fulfills the deficiency of Vitamin D but also provides other nutrients.
3. Orange Juice:
- Fresh orange or orange juice is a good source of Vitamin D.
- By drinking it regularly, the body gets both energy and Vitamin D.
