Do you remember studying science in primary classes and that the Sun is the excellent energy source of the universe? Its magical golden rays are the ever-present giver of warmth and miraculous illumination. Later on, you learned that it also plays an indispensable role in your life as it is the richest source of vitamin D. How come a ball of light up in the sky is crucial to your well-being? And if it provides an essential nutrient that carries out various bodily functions, which time sunlight is good for vitamin D?
Vitamin D, also scientifically known as calciferol, or most commonly 'sunshine vitamin,' is a micronutrient – required in small amounts, without which several processes of human physiology are incomplete. As water is not the preferred solvent, this vitamin dissolves in healthy fats of your body that you eat in the form of poultry, meat, beef, fish, eggs, and nuts.
The Luminosity of Vitamin D
Before figuring out the solution to which time sunlight is good for vitamin D, it is vital to understand its need. Sunshine micronutrient D is paramount to the health maintenance of your skeletal system – typically bones and teeth. It also helps boost the strength of the immune, brain, and entire nervous systems.
Appropriate respiratory functions and cardiovascular health also need vitamin D. Moreover, it plays a significant role in influencing the intricate and entangled mechanism of human genetics by regulating cellular growth and development.
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The Spectrum of Sunlight and Calciferol Synthesis
Have you heard the name 'ultraviolet' or 'UV'? Besides its relevant presence in the world of robust technologies, ultraviolet rays have originated from the Sun as it emits them in three forms – namely ultraviolet A, ultraviolet B, and ultraviolet C, abbreviated as UVA, UVB, and UVC, respectively.
Among these three types, UVB initiates vitamin D synthesis in your body. Vitamin D3 is produced when your skin is exposed to the bright golden rays of the Sun. After going through sequential processes in the liver and kidneys, vitamin D3 or cholecalciferol is converted to calciferol.
Make the Most from the Best Golden Hours
Now that you know that only UVB rays are friendly enough to make vitamin D in your body, it is noteworthy to investigate the timeline in which these rays are the highest. At the same time, the other two are lowest in intensity. So, when exactly should you step out for a sun bath and at which time sunlight is good for vitamin D? Let's discuss science!
Suppose you inhabit the latitudes between 37 degrees north and 37 degrees south. In that case, the Sun is at its peak or zenith, especially during late spring, summer, and early autumn. Midday sun usually falls between 10 am to 3 pm, which is optimal for ample amounts of vitamin D.
Nonetheless, it would help if you don't bask for longer hours, particularly when the Sun's rays feel harsh or give you tingling and sweaty sensations. Exposing yourself for approximately ten to thirty minutes in midday sunlight several times a week is enough to produce a sufficient amount of vitamin D. However, many other factors, such as your skin type, location, and current sunrise vitamin D level in the blood, should also be considered which serve as determinants of the duration of unveiling yourself in the bright sunny days.
Points to Ponder: Which Time Sunlight Is Good for Vitamin D?
Here is a list of elaborated answers to your question, 'Which time sunlight is good for vitamin D?':
1. Type of Skin
Melanin is a hormone that acts as a natural sunscreen and is also responsible for imparting pigment or skin color. If your skin complexion falls from light brown (wheat-ish) to dark, you must expose yourself to the Sun longer than those with fair skin tone.
2. Costumes and Sunscreens
Applying sunscreens and wearing covered clothes can prevent UVB rays from reaching your skin. Therefore, if you aim to enhance your vitamin D levels, you need to reasonably expose some body parts, such as hands, feet, arms, and legs.
3. Environmental Pollution
Unfortunately, if you're living in highly polluted areas or where the days are covered in dense clouds, the Sun's UVB rays can be either reflected or absorbed by the pollution or cloud's density, making it challenging to make vitamin D.
4. Other Sources of Calciferol
For those who are limited indoors due to any possible reason, you can rely on vitamin D-rich foods, such as fatty fish (mackerel, sardines, and salmon), egg yolks, and fortified cereals or dairy products, along with the supplemental forms.
Click here to read about Sunset Vitamin benefits.
Final Wrap Up
Wrapping the solutions to 'Which time sunlight is good for vitamin D?', it is evident that the Sun is a phenomenal donor of a critical fat-soluble vitamin – calciferol. However, balancing the need to expose yourself to midday sunlight while protecting your skin from harm is recommended. If you feel uncomfortable in the peak sun rays, take advantage of going out for a walk when the Sun is rising or just before it is about to set in the west.