Vitamin D3 is made in your skin as it absorbs UVB rays from sunlight. For an alternative of D3, the only options you have are pills and a liquid supplement, as it is not common to find it in cereals or juices. Thus, it is a good idea to be adequately stocked with this vitamin at all times!
The Dark-skinned people require more exposure as opposed to people with lighter skin. The skin on arms and legs needs to be exposed to sunlight in order to absorb the rays. However, protecting the eyes and the face against the sun’s rays is crucial as the skin in these regions is quite fragile. One should wear sunglasses, a cap or a sunblock/sunscreen to protect these sensitive areas of the body when tanning oneself. After all, excess sunlight can also cause sunburn and premature wrinkling, which is totally avoidable.
Sunlight is composed of ultraviolet B and A rays (UVB and UVA). It’s the UVB rays that should strike the surface of the skin after which a cholesterol derivative in the skin converts it into Vitamin D. The age-old practice of giving children an oil massage and allowing them to soak the sun for half an hour is a sensible thing to do. Scientific knowledge has reinforced the fact that it is safe to get 30 minutes of exposure to the sun for a skin type such as ours.
When To Bask
The sun’s rays (UVB) have to pass through the atmosphere to reach the earth. The time period between 8 am and 11 am is good to absorb the UVB rays for Vitamin D production.
In the winter months, it has been noticed that people like to soak the sun through glass windows either at home or in the car. This is not such a great idea as the UVA rays, which have a longer wavelength, penetrate the glass and reach the exposed areas of the skin. However, UVB rays that are required for Vitamin D synthesis get blocked out. Therefore, getting the sunlight filtered through a glass window is not a great idea after all.
Getting to know the optimal intake of Vitamin D through sun exposure is not very simple as it varies with age and season as well. The elderly population is more at risk of this deficiency.
Speaking of the summer season, it is still as necessary for the body to produce Vitamin D. However, the optimal hours for soaking the sun are obviously much earlier in the morning as compared to the winter season. The time period between 6 am to 8 am is ideal for exposing one’s body to the sun in the summer.