As we are aware, Vit D is important for our bone health. Recent research suggests that in addition to bone health, Vit D is required by body cells for numerous functions. In fact, now a days, Vit D is considered as a hormone.
The cheapest and abundant source of Vit D is Sunlight. Vit D is produced in body through its UV ray spectrum. UV intensity is maximum during noon and not during early morning or evening.
Best Time for Vitamin D Production is 10:30 AM – 2:30 PM (peak UV hours).
Before 9 AM → very little UVB.
After 3 PM → vitamin D production falls sharply.
Midday sun is most efficient and requires less duration.
Contrary to common belief, early morning sun is NOT effective for vitamin D.
Sunlight exposure dosages
*Full body exposure (80% of body exposed): 10-20 minutes, 3-4 time a week.
*Half body exposure (arms and legs exposed or 30-40% exposure)): 25-30 min, 4-5 times a day.
*Only hands+ face or only head/face exposure (<10%): insufficient for vit D production.
Sunscreens should not be applied when exposing body for vit D
For Vit D production, some amount of oil must be there on the skin. Indian tradition of oil massage, followed by sun exposure is therefore scientific.
Sitting in the sun after bath will not be effective for vit D production.
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