By  TEYA SKAE

Avoiding the harsher elements of direct sunlight is not only wise but is necessary, but shunning the sun all together is even more problematic. So, let’s examine the benefits of healthy sun exposure.

According to a 2007 study published in The American Journal of Clinical Nutrition, not getting enough direct sunlight increases our chances of cancer by at least 70%? Why? Because our bodies need natural sunlight to synthesize adequate amounts of vitamin D to keep our bones strong and healthy, as well as support the immune system.

What is Vitamin D?

Vitamin D, in the form of calciferol (vitamin D3) is a fat-soluble vitamin. It’s found in food, but also can be made in your body after exposure to the sun’s ultraviolet rays. Vitamin D exists in several forms, each with a different function. Some forms are relatively inactive in the body, and have limited ability to function as a vitamin. The liver and kidneys help convert vitamin D to its active hormone form known as calcitriol; so, in actual fact, vitamin D technically is sunlight derived pro-hormone calcitriol. Vitamin D in its active pro-hormone form of calcitriol is important in determining how our cells express themselves and is vital in the production of various hormones and neurotransmitters (messengers in the brain). For the purpose of clarity, we will refer to calcitriol as vitamin D.

Vitamin D’s major biological function is to maintain normal blood levels of calcium and phosphorus. Vitamin D helps us absorb calcium, and thus helps to form and maintain strong bones and teeth. It regulates bone mineralization in unison with a number of other vitamins, minerals, and hormones. In short, without vitamin D, bones start to become thin, brittle, soft, or misshapen. Vitamin D prevents osteoporosis.

Exciting new research conducted at the Creighton University School of Medicine in Nebraska has revealed that supplementing your diet with vitamin D and calcium can significantly reduce your risk of cancers, including breast cancer, colon cancer and skin cancer. This research provides new evidence that vitamin D is the single most effective medicine against cancer, far outpacing the benefits of any known cancer drug.

The Nebraska 4-year placebo-controlled study revealed that the group receiving the calcium and vitamin D supplements showed at least 60 percent decrease in cancers. These astonishing effects were achieved on what many nutritionists consider to be a low dose of vitamin D. Exposure to sunlight, which creates even more vitamin D in the body, was not even tested.

So what is the bottom line of all this?

If you take calcium supplements (for better health avoid pasteurized milk) and get adequate natural sunlight exposure or supplement with a good source of vitamin D (such as high quality cod liver oil), you could likely improve on the 60 percent reductions recorded in the Nebraska study... but why is it better to get vitamin D from the sun?

Vitamin D, as calciferol (D3) is found in the foods listed below. Most people would not eat these foods on a daily basis all year round and, for this reason would need to get the active form of vitamin D with careful exposure to ultraviolet rays from the sun. Please note it has to be ultraviolet rays of the sun (UV) as these are the only ones that actually trigger the synthesis of vitamin D in our body. So if you rely on tanning beds to get natural sunlight, check to see if they radiate some ultraviolet rays.

Foods that contain Vitamin D3 and the amount in International Units (IU):

* 1 Tablespoon Cod Liver Oil - 1,360 IU
* 100gr Salmon, cooked - 360 IU
* 100gr Mackerel, cooked - 345 IU
* 100gr Sardines, canned in oil, drained - 270 IU
* 250ml Milk, nonfat, reduced fat, and whole, vitamin D fortified - 98 IU
* 1 whole Egg soft boiled, (vitamin D is present in the yolk) - 25 IU

It’s interesting to note here that one would need to drink at least a liter of milk a day to get the minimum vitamin D requirements, which is around 400 IU. If we were to expose at least 20% of our skin to sunlight all year round for up to 10 minutes a day without any SPF, then we would ensure adequate amounts of vitamin D. The fairer your skin the less direct exposure is needed to activate vitamin D synthesis, meaning that just a short burst of sunshine should suffice.

As we know the liver and kidney help convert vitamin D to its active hormone form. Those with impaired liver or kidney functions would require more vitamin D synthesis either from direct sunlight or good quality supplements.

It’s imperative to have a simple blood test that a GP can request, to check your current vitamin D levels before considering any supplementation. This is because over supplementing with vitamin D could have serious consequences, such as bone resorption (breaking down of the calcium) and soft tissue calcification (hardening). Also, have your vitamin D levels checked 3-4 months after initial supplementation to see if a deficiency persists.

The best sun exposure during summer would be 10 minutes approximately of early morning sun before 9 am or late afternoon after 5 PM. If planning to stay out longer than that, apply some natural, chemical-free SPF 15 + sunscreen. During winter, 20 minutes of direct sun even during the day on the hands, neck, feet, and legs is ideal. It is important to understand that the darker your skin, the more sunlight is needed to activate vitamin D synthesis. So, enjoy some fun in the sun and ensure that you have adequate amounts of Vitamin D in your system all year round for optimum health, vitality and longevity.