Vitamin D from the Sun or food? – Based on the results of a study published in Journal of General & Pharmacotherapeutic, approximately 50% of people around the world are experiencing a deficiency of vitamin d. In fact, vitamin D is a vitamin that the body is very necessary to strengthen bones and teeth as well as to keep the resistance of the body.
Most of the vitamin D intake can be easily obtained from exposure to sunlight. However, you can also get sufficient vitamin D daily from a variety of food that you consume daily. So, which one is better: the Sun under the blazing sun or from food alone?
Vitamin D is the nutrients can be obtained from the diet and sunlight
Because almost 80 percent of vitamin D your body needs comes from the Sun.
Your Calcitriol be directly channeled to the liver and kidneys to produce vitamin D3 (kalsiferol) needed by the body.
Meanwhile, vitamin D2, which got the other name Ergokalsiferol can be found on a number of sources of plant foods, such as mushroom almonds, soybeans, and coconut oil. These plants produce their own vitamin D2 by processing its radiation, UV rays they receive.
See also : WHETHER YOUR DAILY CALCIUM INTAKE IS ENOUGH?
Then, the best source of vitamin D is?
Quality vitamin D3 (kalsiferol) that comes from the Sun reported for superior vitamin D from food. The reason, vitamin D3 is more easily digested by the body, but can last longer in circulation. Casserole rated 87% stronger in improving and maintaining the concentration of vitamin D in the blood.
When obtained at the same time with the same passions, levels of vitamin D2 (ergokalsiferol) dropped drastically after 14 days, while the levels of kalsiferol thus culminated in the 14th and remained stable until 28 days after the first intake.
Therefore, vitamin D3 more effectively to help the body to quickly absorb calcium, which is an essential nutrient for bone health. Kalsiferol has proven to be more effective in maintaining bone density in adults age, thus reducing the risk of fractures compared to ergokalsiferol (vitamin D2). In addition, vitamin D3 also reportedly may reduce the risk of heart disease, joint pain, depression, pancreatic cancer, breast cancer, and skin cancer.
Too often affected by exposure to the Sun is also not good
Although vitamin D3 from sunlight better proven by many studies, does not mean You should and could linger is bathed in the Sun. World Health Organization (WHO) States that you just need to be exposed to sunlight for at least 5 to 15 minutes for two to three times a week without sunscreen for adequate intake of vitamin D in the body.
Sun longer than recommended and without sufficient protection, thus dangerous. Excessive exposure to UV radiation can increase the risk of sunburned skin, skin cancer, melanoma, even heat stroke can be fatal.
Sunlight is recommended by experts is to start from 10 am until 2 pm. This time is considered the most appropriate time to get the benefits of sunlight while reducing the risk of dangerous ultraviolet radiation.
Even so, get vitamin D intake from food sources also remain important, especially for people who are struggling daily activities indoors and are rarely exposed to the Sun. Therefore, the best step is to get enough vitamin D is the balance between a healthy diet and physical activity outdoors (for example, by exercising).