We hear much about the importance of the sun's rays in the production of vitamin D for our system. We asked our dermatologist, Andrea Fáy, MD regarding the usefulness of vitamin D and the conscious sun protection.
What is vitamin D good for?
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Why is vitamin D so important for our system? What process is it part of?
Vitamin D is one of the vitamins our system cannot do without. There is hardly any function or process in which it does not play a part. Its most important function is metabolism and helping the incorporation of calcium into the bones.
A lesser known fact is that it strengthens our immune system thereby protecting us against inflammatory, tumor and autoimmune disorders. The appropriate vitamin D level helps prevent type 2 diabetes and cardiovascular disorders.
If the vitamin D level in the blood is consistently low (less than 15 ng/ml), the risk of contracting several disorders increases. It not only increases the risk of spreading infections but also the danger of serious disorders and chronic diseases such as tumors, cardiovascular diseases, high blood pressure, brain haemorrhage, sterility, asthma, multiple sclerosis and rheumatological disorders. Its absence also influences the psychological condition and increases the susceptibility to depression.
How can we check the vitamin D level in our system?
A simple blood test is all that is needed. A professional should be consulted, however, regarding the amount required in the event that vitamin D supplement is needed.
How can we replace the missing vitamin D?
Several foods such as milk products, vegetable oils, fish, eggs, veal and beef as well as orange juice and mushrooms contain vitamin D. However, even a well-balanced diet rich in vitamin D will supply only one-fifth of the amount required (30 ng/ml normal value) by our system. The greater part is produced in the skin by the sun’s rays.
As we can see, the vitamin D produced as the result of sun bathing, is very important to us. Here, unfortunately, we face a dilemma: on the one hand, we are cautioned against sunbathing without sun protection the sun protection which at the same time prevent the production of vitamin D. How can this dilemma be solved? What can we do in order to protect our skin and moles which at the same time make sure that enough vitamin D enters our system?
The time we can spend in the sun without harm is determined by our age, skin type and health. Along with the uncontested importance of vitamin D production, we must be clear about the dangerous consequences of too much sunbathing when not protecting our skin against the UV rays of the sun.
We know that there is a connection between UV rays and the development of pigmented moles and melanoma since, in most of these cases, we find skin damaged by UV rays.
We must remember that the skin “does not forget”. Even if it seems to have healed without trace following a sun burn, UV damage from childhood on add up. Small children and persons of white skin, red hair, light coloured eyes, those susceptible to freckles and increasingly sensitive skin are the most imperiled. Fortunately, we do not have to sit in the sun during its most intensive phase in order to fulfil our skin’s vitamin D requirement. Depending on the skin’s sensitivity, 15 to 30 minutes of sun on bare skin (arms, legs, face) during the morning hours, before Noon and late afternoon should be enough for the required vitamin D. Be sure to protect your skin if you stay out for a longer period of time or during Noon. This, along with the proper diet, should ensure the vitamin D your system requires.
What about children? They especially must need vitamin D for their developing bones and should have increased protection against UV rays
The above applies acutely to small children since their skin is thinner and has no protection against the sun’s UV rays. A child should never be in the sun without protection!
Children receive the right amount of vitamin D, even without direct sun, in the shade of a tree, in scattered light, in the early morning and late afternoon hours with the extra sensitive skin protected with a hat and light clothing.
The rules of sun protection should be inculcated in young children and made to obey them. Most importantly, children and adults with sensitive skin should use high octane sun protection and, even then, should stay out of the sun, in the shade between the hours of 11 am and 3 pm.
The eyes and the head should be protected with a hat and sun glasses with UV protection. Vitamin D is essential for our bodies, but, it is not worth the risk of possible skin cancer in later years, especially, since we can meet our need in ways other than direct sunlight.
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