Sun as a source of Vitamin D

We know how vitamin D is essential for bones and also for the proper functioning of the body with positive effects on the circulatory and immune systems as well. Well, the good news is that vitamin D is synthesized by our body starting from the absorption of the sun’s rays from the skin (at least 20 minutes a day, at temperatures from 25 degrees upwards), so what better season than summer to recharge of vitamin D!

Vitamin D, Sun and Health

70% of Italian citizens have low vitamin D, i.e. below the minimum levels of this precious micronutrient with a serious risk of osteoporosis.

Let’s see what we can do to counteract vitamin D deficiency.

First, what is Vitamin D and how is it synthesized? Vitamin D is the only vitamin that can be synthesized independently by our body through sun exposure and only a minimal amount can be absorbed through food.

The amount of vitamin D that we can synthesize through exposure to the sun varies according to the amount of melanin contained in the skin and in any case the exposure to the sun must be commensurate with our phototype. The more pigmented the skin, or the greater the amount of melanin present in the skin, the greater the exposure must be.

How to integrate vitamin D

As anticipated, vitamin D is mainly synthesized by our body through exposure to the sun and only minimally assimilated by food. In any case, it’s good to keep in mind which foods are rich in vitamin D and therefore to be preferred in all cases of low vitamin D. The seven foods to be preferred in this case are: fatty fish, mainly herring and mackerel but also swordfish and salmon; crustaceans, especially shrimps; fish oil, in particular cod liver oil, even if it hardly enters our tables; egg yolk, which, however, we must pay attention to because it has a high cholesterol content; milk and dairy products in general; mushrooms and, lastly, cocoa and chocolate, especially dark chocolate.

Besides reminding us of a healthy exposure to the sun to increase our level of vitamin D and to favor the foods richest in this precious vitamin, we always have the possibility to integrate this vitamin with supplements, even if we advise to always use your awareness and to favor the most natural methods!

Happy summer and always remember to put a sunscreen to protect your skin.