According to the Huffington Post, there is a nutrient that can protect bones, brain, heart and also help people live longer. This nutrient is 100 percent free and can be obtained simply by your participation in more outdoor activities. This nutrient is vitamin D, which our cells make when our skin is exposed to sunlight. Let’s learn more about vitamin D. Why does the body need vitamin D? Vitamin D helps the body absorb calcium, which is essential for the formation of strong bones and teeth. Research shows that vitamin D is like a hormone for the body, regulating blood pressure, weight and mood. A recent study even suggests that getting enough vitamin D can combat premature death from cancer and heart disease. Adults who do not get enough vitamin D can suffer from chondromalacia, osteoporosis, bone pain or muscle weakness. Jim White, who founded the fitness and nutrition studio, points out that vitamin D is also an important element of brain development, and a lack of vitamin D can lead to a decline in energy or depressive symptoms. Second, sunlight is the best source The body is able to synthesize vitamin D, but only when the skin is exposed to sunlight. For most people, 5-30 minutes outside twice a week is enough for the body to synthesize a healthy level of vitamin D. The sun needs to shine on the bare skin of the face, arms and legs, and sunscreen cannot be applied. (Keep in mind, however, that skin exposure to UVA and UVB rays increases the chance of skin damage and melanoma.) However, people who do not spend enough time outdoors, are far from the equator, have darker skin, or wear sunscreen every time they go outside may not produce the same amount of vitamin D. Many people are prone to vitamin D deficiency in the winter, when there is less outdoor activity. Although the body gets most of its vitamin D from sunlight, it can also get a lot of vitamin D through food. fatty fish (herring, mackerel, sardines, tuna) and eggs contain vitamin D, as do many juices and dairy products. 600 IU). Even foods containing vitamin D do not meet the body’s needs, and there must be multiple sources of vitamin D, including diet, sunlight and supplements. Vitamin D can improve athletic performance A new review published in the American Journal of Medical Health and Fitness found that vitamin D deficiency may be detrimental to health. The study found that athletes jumped higher and sprinted faster after taking vitamin D supplements for weeks or months at a time. But the review also pointed out that if the body has reached a healthy level of vitamin D, then supplements will not help physical performance and speed. V. Age and weight also affect the body’s vitamin D levels Extreme deficiency of vitamin D is not common in the United States, but strict vegetarians and people allergic to dairy products have a higher chance of vitamin D deficiency because they do not eat fish, eggs and milk, which contain vitamin D. White points out that age and weight are also factors in vitamin D deficiency. “As we age, our kidneys become weak and can’t convert enough vitamin D into an active form that the body can use.” Obesity can also cause vitamin D deficiency because body fat filters nutrients out of the blood. Most people are not severely deficient in vitamin D, but they are not at ideal values. white notes that recent guidelines recommend that adults have at least 20 mcg of vitamin D per milliliter of blood, and 30 mcg is required for optimal bone and muscle health. VI. Does vitamin D supplementation improve health A 2013 study by Auckland University in New Zealand found that adults take vitamin D pills to prevent osteoporosis, but many don’t get the bone-strengthening effect. white suggests that vegetarians, those with dark skin, those older than 50, or those who are overweight should consider consuming supplements because they are more likely to be deficient in To be on the safe side, it’s best to consult a doctor, who will determine if there is a vitamin D deficiency through a blood test.