Sunlight is a natural source of vitamin D, an important fat-soluble vitamin that helps the body function properly and use other nutrients. While the risks of sun exposure are high, getting some sunlight exposure, while following safety precautions to protect your skin from harmful UV rays, helps ensure you're getting the vitamin D your body needs to prevent a deficiency.
Vitamin D From Sunlight
When the skin absorbs ultraviolet rays from the sun, a chemical in the skin helps the body produce vitamin D3. The body then moves this vitamin to the liver, which provides it with extra oxygen and hydrogen molecules. The substance then travels to the kidneys, which provide it with an additional pair of oxygen and hydrogen molecules. At this stage of the process, the vitamin is transformed into the vitamin D the body needs.
Benefits
One of the main functions of vitamin D is helping the body absorb calcium. Getting enough calcium is vital to building and maintaining strong, healthy bones and preventing osteoporosis, rickets and other bone problems. Adequate levels of vitamin D may also reduce the risk of some cancers, including cancer of the breasts, colon, prostate and skin, according to the University of Maryland Medical Center. The vitamin can also help prevent excess calcium from building up in the arteries, which can lead to heart disease and heart failure. Other benefits include lower risk of obesity and relief from some seasonal affective disorder symptoms.
Safe Sunlight Exposure
Clinical studies often contradict one another when it comes to the true benefits of vitamin D. Since it is impossible to get too much vitamin D through sun exposure, catching some rays is a good way to make sure you're getting enough vitamin D without risking an overdose. Sunlight exposure comes with its own set of risks, and protecting yourself in the sun is extremely important to preventing skin damage and lowering your risk of developing skin cancer. Wear sunscreen with an SPF of at least 15 and use brimmed hats and umbrellas to protect yourself from the harshest UV rays. Avoiding the sun between 10 a.m. and 2 p.m. lowers your risk of skin damage since the sun's rays are most harmful at this time.
Considerations
You can obtain vitamin D through dietary sources, such as fortified milk, eggs, liver and certain cheeses and fish. Some doctors recommend taking a daily vitamin supplement that contains vitamin D, particularly for children and infants. It is important to discuss an appropriate vitamin D dosage for you or your child with your doctor. Taking too much vitamin D can result in gastrointestinal problems, weight loss, bone pain and fatigue.
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