Vitamin D, also known as the ‘sunshine vitamin’, is an important nutrient that helps to maintain healthy bones, support immune function, and promote overall well-being. This nutrient is naturally produced by the body when exposed to the sun. Getting a few minutes of sun early in the morning is indeed beneficial for your health! Certain foods also contain vitamin D. Despite its crucial importance, vitamin D deficiency is very common globally. Dr. Pal Manickam, a gastroenterologist has now shared four critical facts about vitamin D that everyone should know. Let’s take a look.
Daily vitamin D intake
Dr. Manickam shared that for most healthy adults, 600 international units (IU) of vitamin D daily is sufficient. This amount supports bone strength and calcium absorption. “Sunlight exposure and food intake are usually enough,” he said in a video shared on Instagram.
Soak in some sunshine
Sun exposure is the best way to produce vitamin D naturally. Dr. Manickam recommends 15 to 30 minutes of sun exposure on the face, arms, and hands without sunscreen, two to three times weekly. The optimal time is between 10 a.m. and 2 p.m. “Because UVB radiation required for vitamin D production is more intense during this period,” he says. This brief exposure is generally safe and effective for most people. According to ,aim to get about 15 to 20 minutes of sunshine daily, with over 40% of skin exposed to prevent vitamin D deficiency.
Eat vitamin D-rich food
The gastroenterologist stresses the importance of adding vitamin D-rich foods to the diet to prevent deficiency. Oily fish such as salmon, sardines, herring, and mackerel, red meat, liver (not suitable for pregnant women), egg yolks, and fortified foods such as some fat spreads and breakfast cereals are rich in .
The doctor also pointed out how vegans have limited options. To beat this he suggests exposing mushrooms to sunlight to boost their vitamin D content slightly. “So eat as many mushrooms as possible,” he adds.