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About 15 – 20 minutes a day for fair-skinned persons and a couple of hours for dark-skinned people are good enough for a day. Frequent, moderate exposure is the healthy way. It may have dangerous consequences and even lead to skin cancer cases.

Ensure moderate exposure – Avoid prolonged exposures.

It is better to expose your back than your hands and face.

How much skin should you expose – Well, the more skin you expose, the more vitamin D is made in your body.

Take care while out in the sun – If out there in the mid-day sun, take care to stay hydrated and wear sunscreen.

Due to damaged Ozone layer and air pollution, unfortunately, Longer Sun exposure is considered harmful to the skin by various dermatological societies around the world. Generally, in India, about 10 – 20 minutes in the early morning sun is recommended by doctors. At some locations, mid-day sun may be better while at some others, early morning sun, when UVB rays are more, would be advisable.

Target your sun-time – Your sun-time will depend on your geographical location.You do not need a tan or sunburn – Your body makes all the vitamin D it needs for a day in about half the time it takes for the skin to burn.Therefore, knowing how to best absorb sunlight for optimising your vitamin D synthesis comes in handy. Simple as it may seem, vitamin D from sunshine is influenced by season, time of day, latitude, altitude, air pollution, skin pigmentation, sunscreen use, passing through glass and plastic and your own ageing. Get some sunshine and boost your vitamin D level

So a balance is needed to get Vitamin D but avoid skin damage. But UVB rays are also the same which causes sunburns. It is produced in your skin when exposed to the rays of sunlight. The sun is a natural source of vitamin D and has earned the vitamin nickname of ”the sunshine vitamin”. You are required to take supplements as an intake of vitamins. However, very few foods contain vitamins. Vitamin D has also been shown to reduce the growth of cancer cells in some cases, reduce inflammation and help your immune system. Calcium and phosphorus are critical for building bone. Vitamin D helps your body absorb and retain calcium and phosphorus. Get some sunshine and boost your vitamin D level.