How long do you have to sunbathe to get enough vitamin D?




It’s summer, it’s time to take the beach and spend long days in front of the sea. But the sun is not only used to take color on the beach. In fact, very few people know that it is essential for people’s lives, since the sun’s rays provide an element as basic and essential as vitamin D.

Although it can be obtained thanks to certain foods, it is through the sun that the human body receives the greatest amount of this substance. With its incidence, the bones are strengthened thanks to calcium, major bone component. That is why the population that avoids sun exposure is more prone to bone-related disorders, such as fractures with minor blows or osteoporosis.

[Relacionan la deficiencia de vitamina D con la demencia]

To avoid this, experts recommend that the skin pass a minimum time in the sun. The Basque Department of Health recommends that a healthy adult sunbathe between ten and fifteen minutes a day. Although it is also true that this depends on the circumstances, it is not advisable to spend a lot of time exposed to solar radiation if temperatures and weather conditions are extreme, especially during heat waves.

In this case, it is preferable to seek good shade to avoid sunstroke or heatstroke, which are very common in these summer months if the appropriate precautions are not taken.

It is also possible to obtain vitamin D in other ways, mainly through diet. There are certain foods that can make up for the absence of sunlight, although health authorities recommend both a diet rich in vitamin D along with exposure to the sun.

Foods with vitamin D

  • Fatty fish such as mackerel, salmon, tuna, and sardines
  • milk and cereal
  • Eel and eels
  • Eggs
  • cod liver oil
  • arrows

In addition to the contribution of vitamin D, among many other benefits of the sun is the reduction of blood pressure, reinforcement of the immune system, reduction of blood cholesterol and improvement of cardiovascular response.

See them


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