Properties and Benefits of Vitamin D: Nowadays we are all taught that the sun is dangerous. We are taught that overexposure leads directly to skin cancer, one of the leading causes of death in the past decade. For this reason we must, at all times, wear sunblock or sunscreen. However, the people advising us to cover every inch of our body in sun screen omit to tell us that the sun is our ally as well.
Moderate sun exposure is healthy because it supplies us with generous amounts of vitamin D, which is the prerequisite for a healthy body and a sane mind. UVB, UVA and IRA rays coming from sunlight are indeed a form of radiation which can be potentially harmful for our body. But so can air and water. Yet we do not stop breathing or drinking water. A 15-20 minutes exposure of face, arms, neck, chest and even back to sun in spring or summer can supply us with generous amounts of vitamin D.
The continuous use of sun screen blocks vitamin D production and thus dispossesses our body of a crucial nutrient, at the same time inhibiting its beneficial action if any sunlight gets through. Sunscreens are recommended when going to the beach or spending hours outside, in a strong afternoon sun. They need to be reapplied at regular intervals and we have to make sure they offer complete protection (broad spectrum sunscreens). However, using sunscreen every time you go out the door can be as harmful for our health as much as sunbathing until we get redness, burns and blisters.
There are numerous factors to take into account when it comes to getting our vitamin D through sun exposure. Fair skin lets more sun radiation get through, so it enjoys an increased vitamin D production. However, fair skin can also get burnt more easily, so exposure to sunlight is often limited.
Dark skin has more melanin which protects it from sunlight radiation. This is good because it means it is better protected against skin cancer. At the same time, because it lets less sunlight get through, its vitamin D production is lower than that of fair skin for the same amount of sun exposure.
The amounts of vitamin D we produce when in direct contact with sunlight are crucial for good health. Scientific studies reveal that vitamin D has numerous outstanding health benefits such as:
1) Greater energy levels, better mood due to the release of endorphins (molecules similar to proteins which induce an euphoric state).
2) Pain relief in people suffering from fibromyalgia (a condition that causes widespread body pain).
3) Treatment of skin conditions such as psoriasis, vitiligo, atopic dermatitis and scleroderma (skin hardening).
4) Melatonin adjustment.
5) Wound healing due to potent antimicrobial properties.
6) Cardiovascular protection.
7) Ease of multiple sclerosis symptoms.
8) Anticancer activity.
9) Immune system stimulation.
Low vitamin D levels can be caused by either poor exposure to sunlight, overuse of sunblock lotions or can be a consequence of a poor diet, lacking vitamin D-rich foods. If you suspect you may have a deficiency, talk to your doctor. He or she can recommend a simple blood test which will indicate your exact levels of vitamin D and propose a personalized supplementation plan.
Vitamin D is usually recommended in combination with calcium and magnesium, especially in the case of a calcium deficit. While vitamin D increases calcium absorption, magnesium helps fix it in bones (rather than joints, for example).
Low vitamin D blood levels may be associated with the following conditions:
2) Cognitive decline in the case of the elderly.
3) Severe asthma in children.
4) High death risks due to cardiovascular disease.
5) Poor immunity.
One way to convince yourself of how important vitamin D is for human health is to observe you behavior and general state of health. You might notice an increase in energy levels and vitality during sunny days and lethargy, apathy and even unexplained sadness during rainy or gloomy winter days. In addition to getting enough sun, it is best to also supplement your diet with vitamin D rich foods such as those depicted in this table.
Last but not least, I want to leave you with an interesting piece of information. If you are fair-skinned, only 20 minutes under the sun can supply you with generous amounts of vitamin D.
If you have a darker complexion, then you might need up to 6 times more sun exposure to meet your vitamin D needs. Fair skin absorbs sunlight a lot easier due to it having less melanin, hence its sensitivity. For this reason, fair-skinned people should be more careful with sunburns and overall sun exposure.