Vitamin D is also referred to as the “sunshine vitamin” because our body produces it when our skin is exposed to sunlight. About 40% of Americans may have in Vitamin D, which has been linked to osteoporosis, cancer, and depression.
While there are some foods that contain Vitamin D, sun exposure is by far the best way to boost vitamin D levels, however, too much sunlight comes with its own health risks. Follow these guidelines for the safest way to get Vitamin D from the sun.
- Always protect your face and top of your ears as those are the most sun-exposed.
- Allow 10 to 15 minutes or so of unprotected sun exposure to your arms, legs, abdomen and back. After that, follow up with good sun protection, like a 30-SPF or higher sunblock.
- Dark-skinned individuals may need 6 times the amount of sun exposure as a fair-skinned individual to get the same amount of Vitamin D.
- Choose the right time of day. Between 10 a.m. to 3 p.m. is the usual window for significant sun exposure.
Unable to get a healthy amount of sun exposure? You can meet your Vitamin D needs through a combination of food and supplements. Add these foods to your diet and look for a Vitamin D supplement with 100% of the Recommended Daily Value.
- Fish such as wild-caught salmon, mackerel, tuna and sardines
- Eggs
- Mushrooms
- Fortified milk and yogurt
- Other fortified foods such as breakfast cereals and orange juice
