BRIGHTEN YOUR LIFE WITH SUNSHINE VITAMIN “D”
In today’s world, the marketing strategies of cosmetics and
sunscreen companies have given rise to an unnecessary obsession with sun
protection. While it is important to safeguard our skin from the harmful
effects of the sun’s ultraviolet (UV) radiation, it’s equally vital to
recognize that sunlight is essential for our well-being, providing us with the
treasure of vitamin D.
The surge in sunscreen marketing campaigns has painted the sun
as our arch-nemesis, leading many to believe that any exposure to its rays is
hazardous. This emphasis on sun protection has inadvertently led to an overuse
of sunscreen and a general fear of sun exposure which eventually caused the
deficiency of vitamin D. A recent study says that nearly 76% of the population
suffers from vitamin D deficiency in India, particularly children.
It’s true that sunscreen plays a crucial role in shielding
our skin from the harmful UV radiation that can cause sunburn, premature aging
and increase the risk of skin cancer but most sunscreen products consist of
harmful old-generation sunscreen filters (chemical-based)
like Oxybenzone (BP-3), Octinoxate (OMC), Octocrylene and Avobenzone which
work by absorbing and dissipating UV radiation — they are not just harmful for
our body but for the environment too. Only a few responsible brands are
using new-generation sunscreen filters (mineral-based)
like Zinc Oxide and Titanium Dioxide. These
mineral-based sunscreen filters work by sitting on the skin’s surface and
physically block or reflect UV radiation which is considered safer and less
harmful to the environment. Chemical-based new-generation sunscreen filter
like Diethylamino hydroxybenzoyl hexyl benzoate (DHHB) is also
considered a safer choice.
We need to understand that sunlight is not our enemy but a
natural source of life-sustaining vitamin D. The scientific name of Vitamin D
is calciferol which comprises a group of fat-soluble seco-sterols.
When our skin is exposed to UVB rays from the sun, it triggers the production
of vitamin D which is essential for several bodily functions including bone
health, immune system support and mood regulation. Due to the benefits of
vitamin D, it is often called the “sunshine vitamin.” The amount of vitamin D
produced depends on factors such as skin color, weather conditions, latitude
and time of day. Luckily, the most geographical part of India comes between the
Tropic of Cancer and the Equator — this geographical situation of India is
favorable regarding getting ample sunlight. Spending 10–30 minutes in the sun,
particularly in the morning before 9 o’clock, a few times a week can usually
provide sufficient vitamin D for most people.
While sunlight is the most natural way to obtain vitamin D,
it can also be found in some foods. Vegetarian foods like fortified cheese, soy
milk, almond milk, coconut milk, oat milk, cereals, tofu and mushrooms often
contain vitamin D. Non-vegetarian foods like fatty fish, salmon, mackerel,
canned tuna and egg yolks are good dietary sources of vitamin D. Supplements
are also available for those who have limited sun exposure or specific dietary
restrictions.
Functions of Vitamin D: Vitamin D is essential
for strong bones, especially for children and college-going students. It plays
a vital role in numerous bodily functions:
1. Bone Health: Vitamin D is necessary for the
absorption of calcium, magnesium and phosphate which are vital for strong and
healthy bones. Children particularly during their growth years, need adequate
vitamin D to ensure proper bone mineralization and reduce the risk of rickets
and osteoporosis in the future.
2. Immune System Support: Vitamin D is known to
modulate the immune system. Our body needs a well-functioning immune system to
prevent illnesses and infections. Adequate vitamin D can help boost immune
responses and reduce the risk of infections.
3. Mood and Mental Health: Research suggests
that vitamin D may have a positive impact on mood and mental health. Many
students experience stress, anxiety and depression related to academic and
social pressures. Sufficient vitamin D levels may contribute to better
emotional well-being and help mitigate these challenges.
4. Cognitive Function: Vitamin D receptors are
present in the brain and some studies have indicated that vitamin D may play a
role in cognitive function. It also provides quality sleep.
5. Energy Levels: Adequate vitamin D levels can
help maintain energy levels. Students often lead active and busy lives,
juggling classes, extracurricular activities and internships. Having sufficient
vitamin D may aid in combating fatigue and maintaining energy.
6. Reduced Risk of Chronic Diseases: Maintaining
proper vitamin D levels has been associated with a reduced risk of chronic
diseases such as heart disease, diabetes and certain types of cancer.
Vitamin D, the sunshine vitamin, is a vital nutrient with
diverse roles in the body. From maintaining strong bones to support the immune
system and promoting overall well-being, its importance cannot be overstated.
If you have concerns about your vitamin D levels, consult with a healthcare
professional to develop a personalized plan to meet your nutritional needs.
Starting healthy habits during the student years can have a long-term impact on
overall health.
Thanks for reading!
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