Daijiworld Media Network- Mumbai
Mumbai, Jun 19: Often dubbed the “sunshine vitamin,” Vitamin D is an unsung hero vital to bone health, immune strength, and overall well-being. While it is naturally produced by the body when exposed to sunlight, Vitamin D deficiency continues to be a global concern—even in sun-soaked countries like India.
Renowned gastroenterologist Dr. Pal Manickam has highlighted four essential facts about Vitamin D that everyone must be aware of to maintain a healthier lifestyle:
1. Daily intake matters:
According to Dr. Manickam, the average healthy adult requires about 600 IU (International Units) of Vitamin D per day. This daily dose helps in proper calcium absorption and strengthens bones. Fortunately, this can often be achieved through a combination of sunlight and food sources.
2. Sunlight – The natural generator:
The most effective way to naturally generate Vitamin D is through sun exposure, preferably between 10 a.m. and 2 p.m., when UVB rays are most potent. Dr. Manickam suggests that 15 to 30 minutes of exposure on the face, arms, and hands, two to three times a week, is generally safe and beneficial. Around 40% of skin exposure is recommended to avoid deficiency.
3. Eat smart – Know your sources:
Vitamin D-rich foods like oily fish (salmon, sardines, mackerel), red meat, egg yolks, and fortified cereals and spreads are crucial for maintaining healthy levels. Dr. Manickam warns that pregnant women should avoid liver, despite it being a rich source.
4. A word for vegans:
Vegans often have limited sources of Vitamin D. However, sun-exposed mushrooms can be a helpful plant-based option. “So eat as many mushrooms as possible,” Dr. Manickam advises, as they can marginally increase Vitamin D content when exposed to sunlight.
With modern indoor lifestyles, it's easier than ever to become deficient in this essential nutrient. Experts urge a proactive approach—soaking in moderate sunshine, incorporating Vitamin D-rich foods, and opting for supplements when needed under medical advice.
A few rays a day might just be the simplest way to stronger bones and a robust immune system.