It is quite fascinating that we synthesize Vitamin D for our body from the sun, that doesn’t mean it flows from the sun to our body. You must know that vitamin D is not a single chemical compound, but a cluster many organic biomolecules. Our body produces a precursor for vitamin D from the natural cholesterol we consume in our diet.
Sun rays have various energy levels like UV-A, UV-B, UV-C, Infrared and Visible Light, off which UV-B is of our interest. When the skin is exposed to UV-B it converts this precursor molecule into Vitamin D, D3 to be precise. So it’s very important for the body to get exposed to sunlight for balanced vitamin D production, this reflects one’s need for a proper sunbath.
A healthy body must have strong and stiff bones, which means good calcium intake. Vitamin D is directly in connection with this relation. They channel the proper absorption of calcium necessary to keep the bone and teeth healthy from our intestine.
Once the food is consumed the absorption takes place in the intestine, where vitamin D helps in absorption of nearly 40 – 50 % of total dietary calcium. On an average, a healthy human requires about 5000 I.U of Vitamin D a day, which tends to change according to age and health.
In the case of deficiency, the absorption strength drops below 20%, which will make your bones vulnerable. The deficiency in children causes rickets whereas adults have a risk of osteoporosis or bone thinning. So your bones tend to break easily in case of vitamin D deficiency.
Vitamin D is considered to be a non-essential vitamin due to the fact that it’s only needed for bone health, whereas the essential one like Vitamin B if goes deficient would affect the whole body metabolism. In the initial condition, D deficiency doesn’t create many problems because the body can have an alternate source from our diet, but which is too low. In the recent scientist discovered that Vitamin D has more functions than it’s believed to be, they play over many organs, heart, blood vessels, endocrine glands etc.
Don’t confuse tanning with sunbath, in the former you try to tan your skin whereas in a sun bath you are trying to cook some Vitamin D. Just follow the below steps to make sure that you cook it healthy:
Expose your bare skin to the sun, avoid clothes that reduce sunlight penetration, cut it to a minimum.
The best time to get a sun bath is from morning 10 am to noon 2 pm, yes don’t get surprised. It’s contradictory to old belief but scientist font that the UV-B necessary for D3 production is high during this time frame, if it was before 10 am or after 2 pm the UV-A takes up the charge and tan your skin even before you collected some Vitamins.
Make sure that you wear any hats, glasses or keep a sun block, which might eat some sunlight from getting you, but you can keep a shade to protect your eyes.
Minimize the use of a soap for 48 hours after a sunbath
How long should I bask under the sun?
Duration depends on factors like skin color, melanin content, essential fats in diet estimate, time of the day, cloud content, antioxidant ratio in the body, altitude, extent of pollution etc. A rough estimate is like a light tones person need to get it for 20~30 minutes whereas a dark skin toned person is advised to spend 60~100 mins for enough sunlight. See that if in the case during a sunbath if skins turn pink, exhibiting signs of sun burn, wind it up for the day.
So the readers are well lubed with information’s regarding how important a sun bath is and its relation to vitamin D, now it’s time for some toasting.