To safely produce vitamin D, you should sunbathe for at least 15 minutes a day without using sunscreen. For dark or black skin, this should be 30 minutes to 1 hour per day, because the darker the skin, the harder it is to produce vitamin D.
Vitamin D is synthesized in the skin in response to exposure to ultraviolet B (UVB) sunlight and is the main source of this vitamin for the body, as vitamin D-rich foods, such as fish and liver, do not provide the necessary amount daily. Nutritious. Find out what foods you can find of vitamin D.
- The best time to sunbathe is when the shadow of the body is less than the height itself.
- Which usually occurs between 10 and 15 hours.
- Thus avoiding prolonged exposure to the sun during the hottest hours of the day.
- Between 12 and 15 hours.
- Because of the risk of skin cancer.
The level of vitamin D that a person produces depends on several factors, such as the region where they live, the season, skin color, eating habits, and even the type of clothing used. Therefore, in general, it is indicated the exposure of approximately 25% of the body surface to the sun, i.e. exposure of the arms and legs to the sun, for approximately 5 to 15 minutes per day.
To produce vitamin D correctly, it is necessary to sunbathe for at least 15 minutes for light skin and 30 minutes to 1 hour for dark skin. Sunbathing should be done outdoors, with as much exposed skin and barrier-free as windows or sunscreens, so that UVB rays reach as much skin as possible.
Babies and the elderly should also sunbathe every day to avoid vitamin D deficiency. However, special precautions should be taken with the elderly, as they need at least 20 minutes in the sun to produce adequate amounts of this vitamin.
The main consequences of vitamin D deficiency are
Diagnosis of vitamin D deficiency is made by a blood test called 25 (OH) D, where normal values are greater than 30 ng/ml. Know what can cause a lack of vitamin D.
Watch the video below and also find out what foods contribute to the increase in vitamin D: