4:29:39 
2023-07-22 
468
Vitamin D is vital to many bodily functions, most notably building healthy bones. The body produces the vitamin when direct sunlight converts a chemical in the skin into an active form of the vitamin.
While sunlight is the primary source of vitamin D, the record high temperatures this summer may discourage people from spending time outside. Therefore, an expert at Baylor College of Medicine presents the best alternatives for obtaining the daily intake of the "sunshine vitamin".
“Vitamin D is important for bone health, calcium absorption, reducing inflammation, promoting cell growth, and supporting the heart and blood vessels,” said Dr. Mike Raine, assistant professor of family and community medicine at Baylor College. “People can be vitamin D deficient for a few months and be fine, but prolonged low levels can cause bone and thyroid health to deteriorate.”
We get vitamin D when UV rays shine on the skin, which triggers the body to produce vitamin D3, which the liver and kidneys then convert into usable vitamin D. Although people like to spend more time indoors to beat the heat during the summer, Ren says only 10 to 30 minutes of direct daily sun exposure is necessary to ensure production of the vitamin.
Sunscreen and protective clothing can block the absorption of the sun's rays. However, it is not uncommon for these safety measures to severely affect vitamin D production.
The body also absorbs vitamin D from foods. Ren says that those who eat a well-balanced diet usually get the necessary amount of vitamin D.
People with a deficiency can eat more fatty fish, lean protein and eggs to make up for it. And some dairy products are fortified with vitamin D for those who need more in their diet.
Over-the-counter vitamin D supplements can also help those who live in environments where sunlight is limited.
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