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In summer, most people expect not only to rest and consume berries, vegetables or fruits rich in vitamins, but also to compensate for the lack of vitamin D from the sun. However, the popular claim about this vitamin raises the question of whether it contains enough in the summer.
Doctors say that vitamin D reserves should be maintained throughout the year, not just in the summer. Because it helps strengthen the immune system and the body needs to absorb calcium. This is especially true for women – if they lack vitamin D, they run a greater risk of osteoporosis.
Not to mention what this vitamin is directly related to the mood. It's not for nothing that in the winter, when the sun is scarce, people feel upset and lazy.
Short but everyday
As long as we think we can easily supplement our body with vitamin D in the summer, we really do not have enough.
There is no doubt that vitamin D is produced in the sun when a person is in the body, but several important facts must be taken into account. In countries like Lithuania, the quantity and intensity of the sun are only a few months a year, from April to May (at the latest). Nowadays, spending a lot of time in the sun should produce enough vitamin D. However, you will not be able to accumulate vitamin D accumulated during the summer for the winter.
So, to get enough of this important vitamin, additional conditions are needed. For example, you should spend at least 20 minutes a day between 10am and 2pm in the sun. In addition, a person who wants enough vitamin D should be extremely dressed, for example, at least with shorts and a sleeveless shirt.
This means that a person's hands and feet must be completely bald and untreated with sunscreen at the height of the sun.
So, if you can afford to walk or exercise constantly in the sun and not use sunscreen because of your skin type, you probably do not need to worry about this vitamin deficiency, although that only a blood test shows the real situation.
Why the sun is not enough?
Unfortunately, most people are unable to reach these conditions and the summer lab tests indicate that the majority of subjects are reaching the required levels of vitamin D. Why
First of all, because most of us simply imagine that we spend enough time in the sun, especially hot summers, when we want to cover our head and body or be in the shade to protect ourselves from the sun or heat stroke.
Secondly, holidays that expect enough sunshine do not last during the sunny season – most people work during the summer. So during rush hours, when ultraviolet (UV) rays are most active (10 to 14 hours), people usually work indoors and stay out of the sun.
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Third, many dermatologists strongly recommend using sunscreens for the face or face that almost completely block the production of UV and therefore vitamin D. The more a person's skin is clear, the less it needs time in the sun to get the right amount of vitamin D, but at the same time, the higher the risk of sunburn, the more the sunscreen, especially for fair-skinned people, is essential.
Fourth, if the summer is cool or cloudy, remember that during the cloudy period or in full sun, vitamin D synthesis is also blocked.
So, until we thought we could easily supplement our body with vitamin D in the summer, we really do not have enough.
So what to do?
Nations have adapted to the ultraviolet deficiency inherent in these latitudes by consuming large amounts of animal fat. The bile of high-fat foods becomes more acidic, making it more effective at getting vitamin D from northern fish.
However, vitamin D alone is not enough to absorb enough food, so you should always listen to the advice of many locals: be fairly aggressive in the sun without protection and do not take risks of sunburn, or even take dietary supplements in summer.
The decision to do nothing is wrong because vitamin D is essential not only to maintain high immunity, but also to ensure good teeth, bones and normal muscle function. The deficiency in this vitamin has been badociated by specialists in osteoporosis, diabetes, heart and autoimmune diseases and even cancer.
Therefore, in summer, when we think that we will have vitamin D on its own, it is recommended to supplement the body, which is often spoken by Nordic health ministries. Particular attention should be paid to monitoring the vitamin D level in infants and children up to 4 years of age and in the absence of sufficient sun exposure (office workers, elderly or elderly). caregivers, etc.).
Vitamin D, which is dissolved in liquids by advanced technology, is easily absorbed by the body and is excreted in the stomach. It is perfectly absorbed and absorbed by the small intestine, which ensures absorption several times more effective and rapid recovery.
While doctors warn that vitamin D may be overdosed, it is best to consult a specialist on the dose and duration of the administration.
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