With spring approaching, I’m sure we’re all excited about getting a little more sunshine. As most of us know, the sun provides us with vitamin D, but have you ever wondered how it works exactly?
Let’s first start by explaining what vitamin D is. Vitamin D is a vitamin that is present in foods such as salmon, canned tuna, beef liver, egg yolks, and fortified dairy products. However, you would need to be eating them almost every day in order to get a sufficient amount of vitamin D. So instead, most of us get the rest of our vitamin D through the sun. When the sun’s ultraviolet B (UVB) rays make contact with your skin, the rays provide enough energy for the cholesterol in your skin cells to undergo vitamin D synthesis.
An image of a woman outside enjoying the sun. Photo by Morgan Sessions on Unsplash
This sunshine vitamin has many benefits and is essential for maintaining optimal health. Its most important role is to promote the body’s absorption of calcium and phosphorus, two minerals that are key for maintaining strong healthy bones, especially in children and the elderly. In addition to bone health, vitamin D is also crucial for keeping your immune system healthy so it can fight against bacterial, viral, and fungal infections. Studies have also linked healthy levels of vitamin D to slowing down or decreasing the chances of getting colon cancer and prostate cancer.
A black and white image of a man looking upset. Photo by Brut Carniollus on Unsplash
On the other hand, vitamin D deficiency can lead to rickets in children, a painful condition due to misshapen bones. In elderly individuals, it can cause osteomalacia, a condition where the bones soften, leading to bone pain and muscle weakness. New research has also shown that not getting enough vitamin D can even lead to cognitive disorders such as depression and schizophrenia.
Does learning all this make you want to run into the sunshine yet? The optimal amount of midday sunlight exposure you should aim for for healthy vitamin D levels is 10-30 minutes several times a week, but a bit longer if you have darker skin. Also, just as an FYI, most glass windows end up blocking the UVB wavelength, so on your next study break, maybe opt for a quick walk outside to ensure you reap the vitamin D health benefits.
– Kristy Ip
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