The sunshine vitamin: how to get enough vitamin D during lockdown

COVID-19 has changed all our lives. And also our healthy routines. If you used to go out to get some vitamin D under the sun, don´t worry, there are still other ways to do it.

Although lockdown has many negative consequences in our daily lives, there are some things we can still control, like our diet, the exercises we do, and how we manage our leisure time. During quarantine, it is important to follow routines similar to the ones we had before. Keeping up a work schedule or an exercise routine is possible with effort, but there are other things, intrinsic to our outdoor activities that are more difficult to achieve. One of them: vitamin D.

Vitamin D is an essential chemical compound whose deficiency reduces the absorption of calcium and phosphorus in the diet. The problem we face is that the absorption of vitamin D comes mostly from direct contact with sunlight, and although we can find it in some food, very few of them are a natural source of it.

Although we can find vitamin D in some food and supplements, it is always better to get if from direct sunlight.

Even so, there are still many foods we can include in our diet to help strengthen the level of vitamin D in our body:

  1. Bluefish: salmon, tuna, sardines, or mackerel.
  2. Seafood: oysters, prawns, and prawns.
  3. Mushrooms: one of the great staples of the diet to maintain high levels of vitamin D.
  4. Avocado: it is the food of vegetable origin richest in vitamin D.
  5. Eggs: vitamin D is especially concentrated in the yolk and it is better to consume them whole.
  6. Foods enriched with vitamin D: some milk, orange juices, bread, and cereals.

But we can also profit from the moments in our balcony, garden or yard and also when we walk our dog out.  An adult is exposed to a minimum dose of UV radiation for 24 hours which produces the equivalent of ingesting between 10,000 and 25,000 IU of vitamin D in the diet.

Orange juice and cereal are some of the sources of vitamin D.

Why is it important to have a good level of vitamin D?

Exposure to the sun can not be in any way, since we run the risk of not having an effect. One of the most important things is that we cannot "sunbathe" through the glass because the rays that produce vitamin D at the dermal level are blocked by the crystal.

It is recommended not to stay longer than 15 minutes under direct sunlight so as not to burn the skin

On the other hand, it is very important to remember that sun exposure should not be excessive, as it can cause a burn. The recommendation is to spend about 15 minutes a day sunbathing on the upper body, that is, trunk, face, neck, chest, arms, and back if possible.

Also, if we think that our diet does not contain adequate levels of vitamin D, or that we are going to be deprived of exposure to sunlight, we can take vitamin D supplements of 2000 IU a day.

Peter O Brien

Peter started out his professional life as a restaurant critic but ended up moving to the kitchen, realizing that his passion didn’t only lie in tasting the food, but MAKING it. Follow his delicious recipes, as well as useful articles about the many benefits healthy and delicious food will bring to your life.+ info

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