The Effects of Vitamin D, the Sunshine Vitamin ~Nutritionist's Column Vol.37

The warm weather that makes you feel like spring is here to stay.
The season has arrived when sunbathing feels great.

When it comes to exposure to sunlight, some people may think of it as something bad, such as sunburn or ultraviolet rays.
However, being exposed to sunlight is very important for our bodies and minds, producing nutrients and hormones that make people happy, and is thought to be a very effective means of maintaining good health.

The effects of sun exposure have been gaining attention recently.
We will introduce them below.

1. It releases the happy hormone serotonin

Serotonin is one of the neurotransmitters that works in the brain.
It is deeply involved in controlling emotions and stabilizing the nervous system.
Also known as the "happiness hormone," it is said that when this hormone increases, it stabilizes your mood and makes it easier to feel happy and satisfied.
Sunlight exposure is essential for the secretion of serotonin.
On the other hand, lack of sunlight can lead to depression, and countries in the high latitudes of the Northern Hemisphere, such as Scandinavia, where the hours of sunlight are short, are known to have high suicide mortality rates.

2. Regulate your body clock and get good sleep

The human body has an internal clock.
It is said that if this is out of sync, it can cause insomnia and other health problems.
Exposure to sunlight in the morning helps adjust your body clock. When you are exposed to sunlight in the morning, your body clock is reset and the secretion of serotonin increases.
As night approaches, it is converted into melatonin, a hormone that induces sleep, creating a hormone balance that makes it easier to fall asleep.

3. Activate your metabolism and lose weight

Have you ever experienced your body feeling warm while sunbathing?
It is said that exposure to sunlight activates cells, improves blood circulation, and activates metabolism.
Research results from an American university have revealed that getting up early in the morning, exercising in the sunlight, and doing exercise such as walking can help you have a slimmer body.

Vitamin D is a nutrient that can be obtained through exposure to sunlight.
I will explain about "Vitamin D," which has become a hot topic even during the coronavirus pandemic.

What is Vitamin D?

Vitamin D is a nutrient also known as the "sunshine vitamin."
It is so named because it is the only nutrient that can be synthesized in the body by exposure to ultraviolet rays.
It is said that getting 15 to 30 minutes of sunlight a day helps synthesize Vitamin D.
On the other hand, sunbathing to the point where your skin tans can reduce your body's ability to synthesize vitamin D, so you need to be careful.

What if I take it through food?
It is found in large amounts in mushrooms, seafood, eggs, and dairy products.
Because it is fat-soluble, its absorption rate increases when it is consumed with oil in stir-fried or fried foods.

What Vitamin D does to your body

Vitamin D obtained from food and exposure to sunlight is metabolized in the liver and kidneys and converted into active vitamin D, which exerts its effects.
Below is a summary of the actual effects it has on the body.

1. Helps with calcium absorption and strengthens bones and teeth

Vitamin D helps absorb calcium, which is a component of bones, and when calcium intake is insufficient, it works to reabsorb calcium in the urine.
It also regulates calcium deposition in bones and promotes bone formation.
When we think of nutrients essential for the growth and formation of bones and teeth and for maintaining good health, calcium is the first to come to mind, but in order to effectively utilize calcium, the presence of vitamin D is essential.

2. Boost your immunity

Immunity is the mechanism that protects the body from harmful substances such as viruses, while immunity is the power to fight viruses and other substances that enter the body.
As research on vitamin D progresses, it has become clear that it secretes antibacterial substances and boosts the immune system.
For this reason, its effectiveness against infectious diseases such as influenza and colds is also attracting more attention.

3. Effective for building muscle strength

To build muscle efficiently, nutrition is as important as exercise.
Protein is a particularly important nutrient, and just like calcium, vitamin D is needed to support it.
Vitamin D is known to promote muscle synthesis.

4. For mental health care

Vitamin D, which is synthesized through exposure to sunlight, is known to regulate serotonin, the happiness hormone that balances the mind and nerves, and is an essential nutrient for mental health, including reducing stress.
If you experience persistent fatigue or depression, it is recommended that you consider the possibility of vitamin D deficiency.

5. It helps prevent diabetes

Vitamin D acts directly on pancreatic β cells to stimulate insulin secretion.
It is believed that taking in large amounts of calcium and vitamin D together creates a synergistic effect that reduces the risk of diabetes.

The best time to get sunlight is in the morning

Mornings are said to be the best time to expose yourself to sunlight, as the sunlight is less intense than during the day and you are less susceptible to the harmful effects of ultraviolet rays.
I think taking a morning walk is a great habit to refresh your body and get you in the mood for activity.
Even if you don't like mornings, why not get into the habit of exposing yourself to sunlight, even if just for a little while, by commuting to work or school, shopping in the neighborhood, or taking a walk?

The various benefits of exposure to sunlight have been receiving more and more attention in recent years.
Although we are currently in a situation where we have to refrain from going out due to the influence of the new coronavirus, I hope that even during your time at home, you can go out onto the balcony or in the garden, soak up some sunlight, and stay healthy in both body and mind.

To supplement nutrients that work well with vitamin D, such as calcium and protein.
Click here to purchase GRØN products, a domestically produced plant-based protein.

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Nutritionist, Food Education Instructor, Food 6th Industrialization Producer Level 4
Ayako Ishihara

A nutritional advisor in the healthcare field and an agribusiness professional.
She is involved in a variety of activities specializing in the fields of beauty and health, including giving lectures to Miss World Japan candidates.

With the philosophy of "enriching the mind and body through food and realizing a vibrant society where people and communities are connected," he founded i-Field Co., Ltd. in 2013 and serves as its representative.
He is a core member of the food team for "DINING OUT," which opens outdoor restaurants in various regions, and also participates in fashion brand projects.
She is also involved in the promotion of local ingredients, product development and production specializing in "health" and "beauty," branding, concept design, food hygiene, sales promotion, training planning and management, etc. She is in charge of nutritional supervision for GRØN's product development, proposing ways to incorporate them more effectively into consumer health.

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