Vitamin D is essential for health, but it can be hard to get enough of it from your diet. Here are 7 healthy foods that are high in vitamin D. This is a detailed article about vitamin D and its health effects.
Vitamin D actually functions as a hormone, and deficiency is incredibly common. The amount of vitamin D you need depends on several factors. This article explains exactly how much vitamin D you should be taking. This is a detailed review of vitamin D toxicity and how much vitamin D is considered too much. Toxicity is rare, but can occur with extremely high…. Vitamin D is very important for your health, but it is possible to get too much.
This article explores 6 signs and side effects of taking too much…. Taking care of your skin should be an essential part of your health regimen. Learn about vitamins D, C, E,. There are several health benefits of sunlight. Adding a little sunshine to…. Vitamin D deficiency may be a risk factor for depression. Learn about how vitamin D and depression may be connected, plus ways to get more vitamin D.
There are four fat-soluble vitamins in the human diet: A, D, E, and K. This guide examines their health benefits, functions, and main dietary sources. Health Conditions Discover Plan Connect. However, too much sunlight comes with its own health risks. This article explains how to safely get vitamin D from sunlight. Supplements Vitamin D. Expose Your Skin Around Midday. Registration is a free and easy way to support our truly independent journalism By registering, you will also enjoy limited access to Premium articles, exclusive newsletters, commenting, and virtual events with our leading journalists.
Please enter a valid email. Password Must be at least 6 characters, include an upper and lower case character and a number. Must be at least 6 characters, include an upper and lower case character and a number.
First name Please enter your first name. Please enter a name between 1 and 40 characters. Last name Please enter your last name.
Select your year of birth You must be over 18 years old to register. I would like to be emailed about offers, events and updates from The Independent. However, because UVB rays are essential for making vitamin D, sunscreen could prevent the skin from producing it.
However, several studies have shown that wearing sunscreen only has a small impact on your blood levels during the summer 17 , 18 , One possible explanation is that even though you are wearing sunscreen, staying in the sun for a longer period of time may cause enough vitamin D to be made in the skin. That said, most of these studies were conducted over a short period of time. In theory, wearing sunscreen may reduce the ability to produce vitamin D, but short-term studies have shown it has little or no impact on blood levels.
Your exposure time should depend on how sensitive your skin is to sunlight. Although sunlight is great for making vitamin D, too much sunlight can be dangerous. Some consequences of too much sunlight include sunburn, eye damage, skin aging and other skin changes, heat stroke and skin cancer. To maintain healthy blood levels, aim to get 10—30 minutes of midday sunlight, several times per week.
People with darker skin may need a little more than this. Just make sure not to burn. They also need to take vitamin D supplements or eat more vitamin-D-rich foods during the winter months, since they cannot make it from sunlight. This article is based on scientific evidence, written by experts and fact checked by experts. Our team of licensed nutritionists and dietitians strive to be objective, unbiased, honest and to present both sides of the argument.
This article contains scientific references. The numbers in the parentheses 1, 2, 3 are clickable links to peer-reviewed scientific papers. Here are eight symptoms that may indicate you have a vitamin D deficiency, as well as causes, treatments, and more. Vitamin D is essential for health, but it can be hard to get enough of it from your diet. Here are 7 healthy foods that are high in vitamin D. This is a detailed article about vitamin D and its health effects.
Vitamin D actually functions as a hormone, and deficiency is incredibly common. The amount of vitamin D you need depends on several factors. This article explains exactly how much vitamin D you should be taking. You can think of your whole skin as a giant solar panel. Sunscreen protects our skin from the negative effects of solar radiation, while also blocking the positive effects. Remember the goal is to spend just a few minutes under the hot noon sun — an amount of time considered reasonable and safe for most people.
Still on the topic of sunscreen, Dr. This is especially useful if you tend to avoid the Sun because of the potential it has to prematurely age your skin. In this way, you would still allow your legs and your arms to absorb the much-needed UVB rays while, at the same time, preventing them from making your skin look older in the long run.
And just like a tool, in certain cases, when used in a smart way, it can be useful. Just as the amount of solar infrared radiation varies throughout the day, so does the amount of UVB radiation. Infrared radiation is easy to perceive because we feel it in our skin as heat, not so much for UVB. But, as it turns out, the times of higher UVB ray intensity coincide with the times we have always been warned to avoid sun exposure: between Of course, remember that we are talking about spending just a few minutes bathing our skin in sunlight and not an excessive amount of time, maybe even to the point of burning our skin.
If your skin is lighter, making use of UVB radiation will be easier for you. This means you will not need much time to start getting pink. However, darker skins — with more melanin — will be better protected from solar radiation and, consequently, will require longer periods of sunbathing, perhaps even more than an hour, until an optimal exposure is reached. According to the Vitamin D council , you should seek to adjust the time you spend sunbathing to half the time it would take to burn your skin.
If your skin burns after 10 minutes, you should expect it to turn pink after 5 minutes in the Sun. Then, you should seek a shade. However, if your skin takes two hours to burn you may need an hour of exposure to get the same effect. This approach is especially useful for those with darker skin tones because the darker the skin the harder it will be to notice the slight pink color shift caused by the dilation of the blood vessels in the epidermis.
As for location, consider that the closer to the equator line, the more effective the UVB radiation reaching your skin. Similarly, an elevated location, like a mountain, will provide you with a greater exposure to UVB rays. By contrast, a summer day, at noon, with clear skies will provide you with the ideal levels of UVB radiation.
There's no consensus, but there are some concerns among vitamin D enthusiasts that if you shower immediately after having exposed your skin to the sun you may remove some of the pre-vitamin D newly formed in the epidermis — the outer layer of your skin — especially if you use more than just water to bath.
Of course, all this provided your body can properly perform each of the steps in the sequence of events that culminates with the activation of vitamin D in your kidneys. Because of all these issues, many turn to supplementation.
According to Google, this is a common question, very similar to the one titling this article. As it seems, more than queries like this get typed into the search engine every year.
0コメント