Benefits for vitamin D for your skin
It is a known fact that we often get confused on whether to sit outside in the sun to get the recommended dose of vitamin D or stay away from sun to protect our skin from UV damage.
Well, the answer is simple: while a little amount of sunlight is good, there are lot of other ways that you can receive the Vitamin D required.
What are the major benefits of Vitamin D?
Calms inflammation
protects the skin
improves cell turnover
Two main sources of Vitamin D are our gut(via the food we eat) and sunlight.
According to the National Institutes of Health, the average (non-deficient) adult should aim for 600 International Units (IU) per day in their diet.
Food sources for Vitamin D
Vitamin D is a fat-soluble vitamin meaning it can be dissolved and stored in fats. Vitamin D is available in small quantities in some animal products.
Oily fishes (salmon, sardines, herring and mackerel)
Red meat
Liver
Egg yolks
Fortified foods
Mushrooms are probably the only vegetarian source of vitamin D. Both dairy and non-dairy milk and certain breakfast cereals may be fortified with vitamin D.
Another way is to take external supplements in the form of capsules or tablets. Regardless of whether they’re in tablet, capsule and liquid form produce the same health benefits for our body. Liquid forms are known to increase the bioavailability of Vitamin D.
Vitamin D plays an important role in the development and normal functioning of the skin. The lack of vitamin D will cause various skin problems like Eczema Psoriasis, Vitiligo, Certain forms of skin cancer, Increased acne breakouts and Hair loss.
Next let’s talk about utilizing the sun to obtain the sunshine vitamin required for the body. The skin produces the highest amount of Vitamin D when the sun is at its highest point, i.e. noon. Remember to stay hydrated and use a high SPF sunscreen before you go to soak up the sunlight. Also, avoid staying up for extended periods of time. The maximum time to stay in the sun is 20 minutes. If you want to experience Vitamin D's benefits for your skin to a greater degree, then make sure that your face and hands aren't the only parts receiving an ample amount of sunlight; get your back and legs in there too.
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