Summary. The two main ways to get vitamin D are by exposing your bare skin to sunlight and by taking vitamin D supplements. You can't get the right amount of vitamin D your body needs from food. The most natural way to get vitamin D is by exposing your bare skin to sunlight (ultraviolet B rays).
Expose Your Skin Around Midday. Midday, especially during summer, is the best time to get sunlight. At noon, the sun is at its highest point, and its UVB rays are most intense. That means you need less time in the sun to make sufficient vitamin D (5).
But that vitamin D supplement is best absorbed when taken with food containing fat, and that's the largest meal of the day for most people. Don't take it on an empty stomach or in between meal times as you might with some medications.
Since this is the best time to soak in some sunlight for essential vitamin D. A pan-India study has revealed that the best time to get exposed to the sun is between 11am and 1pm since the wavelength of ultraviolet B (UVB) rays is 290-320nm during this period which is essential for skin to make vitamin D.
The AAP also recommends 400 IU/day of vitamin D for children and teens who drink less than a quart of vitamin D-fortified milk per day. The Vitamin D Council recommends that healthy adults take 2,000 IU of vitamin D daily -- more if they get little or no sun exposure.
Your body must have vitamin D to absorb calcium and promote bone growth. Too little vitamin D results in soft bones in children (rickets) and fragile, misshapen bones in adults (osteomalacia). You also need vitamin D for other important body functions.
The sun emits ultraviolet (UV) A, UVB, and UVC rays. Vitamin D is produced by the body when the skin is hit by UVB rays, with 7-dehydrocholesterol being the resulting chemical. But most glass windows block this wavelength meaning you can't reap the health benefits.
The body makes vitamin D when skin is directly exposed to the sun, and most people meet at least some of their vitamin D needs this way. Skin exposed to sunshine indoors through a window will not produce vitamin D. Cloudy days, shade, and having dark-colored skin also cut down on the amount of vitamin D the skin makes.
Too much of any good thing is a bad thing. Too much vitamin D can cause an abnormally high blood calcium level, which could result in nausea, constipation, confusion, abnormal heart rhythm, and even kidney stones. Nearly all vitamin D overdoses come from supplements.
Vitamin D plays a substantial role in the regulation of calcium and maintenance of phosphorus levels in the blood, two factors that are extremely important for maintaining healthy bones.
Milk is fortified with vitamin D, as are many ready-to-eat cereals and some brands of yogurt and orange juice. Cheese naturally contains small amounts of vitamin D. Fatty fish such as salmon, tuna, and mackerel are very good sources of vitamin D. Small amounts of vitamin D are also found in beef liver and egg yolks.
Vitamin D (ergocalciferol-D2, cholecalciferol-D3, alfacalcidol) is a fat-soluble vitamin that helps your body absorb calcium and phosphorus. Vitamin D is used to treat and prevent bone disorders (such as rickets, osteomalacia). Vitamin D is made by the body when skin is exposed to sunlight.
no! A tanning bed will never provide you with the vitamin D that you need, nor is it safer than tanning outdoors. Not understanding the facts can literally mean the difference between life and death. Both ultraviolet A (UVA) and ultraviolet B (UVB) radiation cause cell damage that can lead to skin cancer.
Here are 11 healthy foods that are high in iron.
- Shellfish. Shellfish is tasty and nutritious.
- Spinach. Spinach provides many health benefits for very few calories.
- Liver and Other Organ Meats. Organ meats are extremely nutritious.
- Legumes. Legumes are loaded with nutrients.
- Red Meat.
- Pumpkin Seeds.
Vitamin D is not one chemical but many. The natural type is produced in the skin from a universally present form of cholesterol, 7-dehydrocholesterol. The sun's energy turns a chemical in your skin into vitamin D3, which is carried to your liver and then your kidneys to transform it to active vitamin D.
Here's how many milligrams (mg) of potassium you'll get from these potassium-rich foods:
- Winter squash, cubed, 1 cup, cooked: 896 mg.
- Sweet potato, medium, baked with skin: 694 mg.
- Potato, medium, baked with skin: 610 mg.
- White beans, canned, drained, half cup: 595 mg.
- Yogurt, fat-free, 1 cup: 579 mg.
Here are 15 foods that are rich in calcium, many of which are non-dairy.
- Seeds. Seeds are tiny nutritional powerhouses.
- Cheese. Most cheeses are excellent sources of calcium.
- Yogurt. Yogurt is an excellent source of calcium.
- Sardines and Canned Salmon.
- Beans and Lentils.
- Whey Protein.
- Some Leafy Greens.
Vitamin K is found in the following foods:
- Green leafy vegetables, such as kale, spinach, turnip greens, collards, Swiss chard, mustard greens, parsley, romaine, and green leaf lettuce.
- Vegetables such as Brussels sprouts, broccoli, cauliflower, and cabbage.
- Fish, liver, meat, eggs, and cereals (contain smaller amounts)
Foods that provide vitamin D include:
- Fatty fish, like tuna, mackerel, and salmon.
- Foods fortified with vitamin D, like some dairy products, orange juice, soy milk, and cereals.
- Beef liver.
- Egg yolks.