Importance of vitamin D

Modern people are becoming distant from nature largely due to the fast pace of life today. Seventy- five percent of the current population lives in urban areas, while this rate was equal to the population of rural regions during the preliminary years of the Turkish Republic.

Although a metropolitan lifestyle facilitates access to basic requirements, we are desperately suffering from a lack of contact with nature.
There is no doubt that fast and uncontrolled urbanization harms natural areas. People spend a large amount of time indoors without clean air and sunlight. This has led in part to many people having a vitamin D deficiency, which can cause a number of serious diseases. Vitamin D is not only good for bone health, but also improves the immune system and maintains muscle and neural functions. Apart from that, it can assist in regulating blood pressure.

Recent research suggests that an adequate intake of vitamin D prevents colon, breast and prostate cancer.

15 minutes sunlight enough for daily Vitamin D intake

Fifteen minutes of sunshine is enough to produce the body's required level of vitamin D. However, it is important to get sun exposure in the middle hours when the sun is not at its highest and be protected from UV lights. The best periods of sun exposure are from March to October between the hours of 10:00 a.m. and 03:00 p.m. This is the only time when the UV index is enough to produce vitamin D on the skin.

But keep in mind, the longer one exposes themselves to sunlight, the greater is the risk of skin cancer.

Compared to other vitamin types, animal-based foods only include 10 percent of needed levels of vitamin D. To illustrate, one egg has 20 IU of vitamin D, while milk has 100 IU. Adults need 200 IU of vitamin D each day while children and elderly people (aged between 51-
71) need 400 IU. Humans obtain 90 percent of vitamin D directly through the sun. A substance in the skin called 7-dehydrocholesterol converts UVB rays into vitamin D.

UVB rays can easily scatter around in cloudy days or when they hit windows. While 15 minutes of direct sun exposure should be enough, some experts do not recommend using soap or shampoo while having a shower right after sunbath. People suffering extreme vitamin D deficiency should consult a doctor before taking any supplements.