According to the Office of Dietary Supplements: "It has been suggested by some vitamin D researchers, for example, that approximately 5–30 minutes of sun exposure between 10 AM and 3 PM at least twice a week to the face, arms, legs, or back without sunscreen usually lead to sufficient vitamin D synthesis." - National Institutes of Health SO go get some sun- every week! During the summer months and at peak sun exposure from 10am to 3pm, it is possible to get burned well before 30 minutes of sun so know yourself and know your limits. Start off with 5 minutes and see how your skin responds. Also, if you are more sensitive to the sun, try going out within 2 hours before 10am or within 2 hours after 3pm.
Contrary to popular belief, sunscreen may not be the best thing for your skin. If it was, skin cancer would be on a huge decline since the advent of sunscreen, right? Well its not. So the best way to protect yourself from the sun is by limiting exposure or covering up with light clothing that blocks the sun via hats, long sleeve shirts, pants and whatever else. Don't be scared of the sun but don't lay out for an hour in it uncovered either. With anything in health, its all about balance.
"According to the National Cancer Institute, the rate of new melanoma cases among American adults has tripled since the 1970s, from 7.9 per 100,000 people in 1975 to 24 per 100,000 in 2013. (NCI 2016)" - Environmental Working Group (EWG)
- https://www.positivehealthwellness.com/diet-nutrition/tell-vitamin-d-deficient/ How to tell fib You're Vitamin D deficient - Great Blog for Reference!
- nutritiondata.self.com Great site for Nutrition Facts & An inflammatory rating for each food individually
- Fish and Vitamin D Content Great study on the variation of Vitamin D in different fish as well as the effect of cooking methods on Vitamin D content
- http://www.ewg.org/sunscreen/report/skin-cancer-on-the-rise/ "Skin Cancer is on the Rise" - Environmental Working Group
- http://ods.od.nih.gov/factsheets/VitaminD-HealthProfessional/#h2 "Vitamin D Health Fact Sheet"
- "Food Sources of Vitamin D Appendix 51" Krause Food & Nutrition Therapy 12th edition