The sun contributes significantly to the daily production of vitamin D, and as little as 10 minutes of exposure is thought to be enough to prevent deficiencies. The term "vitamin D" refers to several different forms of this vitamin. Two forms are important in humans: ergocalciferol (vitamin D2) and cholecalciferol (vitamin D3). Vitamin D2 is synthesized by plants. Vitamin D3 is synthesized by humans in the skin when it is exposed to ultraviolet-B (UVB) rays from sunlight. Foods may also be fortified with vitamin D2 or D3. The major biologic function of vitamin D is to maintain normal blood levels of calcium and phosphorus and aids in the absorption of calcium, helping to form and maintain strong bones. Recently, research also suggests vitamin D may provide protection from osteoporosis, hypertension (high blood pressure), cancer, and several autoimmune diseases.
Since vitamin D is essential for strong bones and a healthy immune system, we should all strive to get as much of this new old vitamin. Furthermore, while a limited amount of vitamin D can be obtained from exposure to the sun’s ultraviolet (UV) radiation, the health risks of UV exposure — including skin cancer — are great. Instead, The Skin Cancer Foundation suggests you get our recommended daily 1,000 IU (international units) of vitamin D a day from food sources like oily fish, fortified dairy products and cereals, and supplements.
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