Have Some Fun in the Sun

Sunlight is a good source of vitamin D

Is sunlight essential for health? Absolutely! While there is a lot of information that has been published, about sunlight as a potential cause of skin cancer, there is  increasing evidence to show that sunlight is more beneficial to our heath than most of us realize. Some of the latest developments have to do with heart health and blood pressure.

A recent study by the Harvard Medical School in Boston, was published in "Circulation, the Journal of the American Heart Association", in January 2008. It concluded that there was a 62 percent higher risk of cardiovascular problems, in people who were deficient of vitamin D. (1)

In the June 9, 2008, edition of "Archives of Internal Medicine", it was suggested that a vitamin D deficiency in men, places them in a higher risk bracket for heart attacks. (2)

This suggests that heart health and blood pressure are related to one's intake of vitamin D.

What is vitamin D?

Vitamin D consists of a group of fat-soluble prohormones, D2 (ergocalciferol), and D3 (cholecalciferol), metabolites and other analogues. Interestingly, it is vitamin D3 that is produced in the skin, when it is exposed to sunlight. (3)

Why do we need vitamin D?

Vitamin D plays an important role in our health, as it regulates calcium and phosphorus levels, assists with bone formation and mineralization, inhibits parathyroid secretions and promotes anti-tumor activity, as well as helping to build the immune system of the body. (4)

What causes a vitamin D deficiency?

Vitamin D deficiency results when there is an inadequate intake of vitamin D in one's diet, or there is a lack of exposure to the sun. It can be caused by liver and kidney disorders and it may be a heredity factor. (5)

What health problems result from vitamin D deficiency?

When there is a lack of vitamin D, there is impaired mineralization in the bones. This can result in diseases like rickets and osteomalacia. With rickets, there is impeded growth and deformity of the long bones. Craniotabes or abnormal softening and thinning of the skull is one of the earliest signs of a vitamin D deficiency. Osteomalacia is common in adults, where there is increased muscle weakness and bone fragility.

Vitamin D deficiency is suspected in osteoporosis, where there is reduced bone mineral density. Fragility of the bones renders them prone to fractures.

Vitamin D deficiency is suspected as being a contributing factor to both colon and breast cancer. Zinc and iron absorption are affected in a negative way and this can lead to other more serious medical conditions. (6)

How much sunlight is needed to make vitamin D3?

Vitamin D3 is created when one is in the sun after ten to fifteen minutes of exposure. Normally, a person should be exposed to the sun, at least twice a week, but without the use of sun screen, as its usage may inhibit the production of vitamin D. Exposure to sunlight is recommended for everyone. Even young infants or children can be exposed to the sun for short periods of time without hats.

Over exposure to the sun cannot cause vitamin D toxicity. (7)

When one is not able to spend time in the sun, it is suggested that extra vitamin D, can be obtained through a person's diet or by vitamin supplementation.

What are some of the dietary sources of vitamin D?

Other natural sources of Vitamin D include fish, milk, soya milk and breakfast cereals or supplements. Of course, in many countries of the world, there are a number of products that have been fortified with extra vitamin D. These include milk, yogurt, margarine, oil spreads, cereals, pastries and breads.

Cod liver oil is an excellent source of vitamin D. Herring, catfish, salmon, mackerel, sardines, tuna, eel, eggs and mushrooms are also good sources. (8)

Is exercise a contributing factor to vitamin D levels?

Vitamin D levels are known to be higher in physically active people. (9)

One might conclude that sunlight, a healthy diet and outdoor exercise are all major contributing factors to one's health and wellbeing.

Want to increase your some vitamin D levels and improve your blood pressure, heart health and your general health? Just have some fun in the sun!

(1) http://en.wikipedia.org/wiki/Vitamin_D 

(2) Ibid. 

(3) Ibid. 

(4) Ibid. 

(5) Ibid. 

(6) Ibid. 

(7) Ibid. 

(8) Ibid. 

(9) Ibid.