Will you lose weight by basking in the sun? Study: Sufficient vitamin D may help with weight loss

Everyone knows that vitamin D and calcium are good friends. They can help maintain bone health and prevent osteoporosis. They are also closely related to the prevention of cardiovascular disease, diabetes or nerve-related diseases. In addition, recent studies have also found that the lower the concentration of vitamin D in the body, the greater the chance of becoming fat!

Children and adolescents with low vitamin D levels are more likely to be short and obese

A clinical study in the United States shows that if school-age children lack vitamin D, they are more likely to gain weight rapidly when they grow up and accumulate more abdominal fat. Moreover, girls who lack vitamin D are not only prone to gaining weight, but also tend to not grow tall, becoming short and fat children.

Not only children, but also teenagers with lower vitamin D concentrations in their bodies have higher BMI, body fat and waist circumference values. Teenagers with better physical activity and better cardiovascular health have higher vitamin D concentrations on average.

Sufficient vitamin D makes weight loss easier

Insufficient vitamin D levels in the body are related to obesity and the accumulation of body fat. In recent years, studies have found that adequate calcium content in the daily diet and serum vitamin D concentrations can greatly increase the chances of successful weight loss.

Obesity, especially abdominal obesity, significantly increases the risk of metabolic and cardiovascular diseases. A clinical study conducted dietary control on adults who needed to lose weight (adults aged 40-65 with a BMI of 27, or patients with type 2 diabetes or cardiovascular disease). The results showed that subjects with higher calcium intake and higher serum vitamin D concentrations had significantly more significant weight loss results after two years of observation.

To lose weight, you need to bask in the sun for 5 minutes to supplement sunlight and vitamin D

Vitamin D is also known as the sunshine vitamin. As the name suggests, the body can synthesize it by itself as long as it is exposed to the sun. But at what time and for how long should the body be exposed to the sun to produce enough vitamin D?

The National Institutes of Health Sciences of the United States pointed out that if you spend 5 to 30 minutes sunbathing between 10 a.m. and 3 p.m. on 1 to 2 days a week, you can allow your body to produce enough vitamin D. However, you must pay special attention that there should be no obstruction on the exposed area, and it is best to roll up your sleeves or wear shorts for exposure. Also, do not wear sunscreen! Studies have shown that applying sunscreen with SPF 8 or above will hinder the human skin from absorbing sunlight and producing vitamin D by up to 95%. It is equivalent to not exposing yourself to the sun. However, if you feel that the midday sun is too strong and it is very uncomfortable to be exposed to the sun, you can also choose to take a walk and bask in the sun in the early morning or evening. Extending the time will also allow the body to produce enough vitamin D.

In addition to sunbathing, nutritionists teach you how to supplement vitamin D with food

Moderate animal foods – milk, egg yolk, tuna

In addition to sun exposure, a moderate intake of animal foods can also provide vitamin D, especially cod liver oil, dairy products, egg yolks, salmon, tuna, etc. The absorption and utilization rate of vitamin D in food is high, but when the body is iron deficient, the absorption rate is likely to be reduced.

Tips from nutritionists

Adequate vitamin D can not only prevent rickets, bow legs, maintain a stable heartbeat and a normal nervous system, but also help lose weight and prevent obesity in children and adolescents. However, vitamin D is fat-soluble, and excessive intake may lead to poisoning, causing diarrhea, nausea, vomiting, vascular calcification leading to high blood pressure, uremia, and even death. Therefore, if you want to supplement vitamin D through health foods, you must follow the recommended amount on the food label to avoid poisoning due to excessive intake!