4 min learnNew DelhiMar 3, 2026 01:00 AM IST
The worsening air high quality in main Indian cities has triggered well being issues round solar publicity, which is taken into account the pure supply of Vitamin D. A scientific nutritionist lately shared the “best option to get vitamin D naturally”, claiming that one of the best time to step out within the Solar is when the UV index quantity is above 3.
In an Instagram Reel, Tanay Mandowara shared the “easiest rule” to search out out one of the best time for sun exposure. He additional instructed that his viewers monitor the UV index on their cell phones. “If it’s above 3, that’s your window. No debates, no fastened timings! Step into the Solar when it actually issues,” Mandowara stated.
Dr Aravinda S N, Lead Guide – Inside Medication, Aster RV Hospital, Bangalore, shared the time window that works finest to spice up pure Vitamin D manufacturing. “Individuals can naturally receive Vitamin D via daylight publicity, which represents their most simple and environment friendly methodology. Your pores and skin produces Vitamin D when it receives daylight throughout the hours from 10 am to three pm,” she stated.
“Individuals want to indicate their face, arms, and legs to daylight for 15 to half-hour three to 4 instances per week, which serves as their vital minimal. Individuals with darker pores and skin want to remain exterior for prolonged durations. The World Well being Group states that folks want protected solar publicity as a result of it protects their bone well being, immune system, and muscle power. Individuals can enhance their Vitamin D ranges by consuming fatty fish, egg yolks and fortified milk merchandise,” Dr Aravinda added.
Time window appropriate for solar publicity
Explaining why the time window between 10 am and three pm is taken into account protected for solar publicity, she shared that Vitamin D manufacturing within the physique is at peak effectivity throughout these hours as a result of highest ranges of ultraviolet B (UVB) radiation.
“Most individuals want to show their legs and arms and face for about 15 to half-hour three to 4 instances every week. The physique requires direct daylight publicity throughout morning and late night hours to supply Vitamin D,” she famous.
Vitamin D absorption and poor AQI ranges
Nonetheless, rising issues about poor Air High quality Index (AQI) ranges have restricted outside actions. Citing the World Well being Organisation, Dr Aravinda burdened that poor AQI can block daylight from being absorbed. “The environment accommodates pollution, which embrace particulate matter (PM2.5) and smoke and dirt, that create a barrier which stops enough UVB rays from reaching the Earth’s floor,” she stated.
“Your outside actions will lead to diminished Vitamin D manufacturing on your physique. The World Well being Organisation states that air air pollution creates dangerous results on human well being as a result of it decreases the solar publicity required for Vitamin D manufacturing,” she added.
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Additional, Dr Aravinda highlighted the significance of checking the ultraviolet index earlier than stepping out within the solar. “The index reveals ultraviolet radiation power along with its potential to trigger pores and skin harm. A average UV index (3–5) is often adequate for protected Vitamin D manufacturing with minimal hurt, whereas excessive ranges (6 and above) enhance the chance of sunburn and pores and skin harm,” she defined.
DISCLAIMER: This text is predicated on data from the general public area and/or the specialists we spoke to. At all times seek the advice of your well being practitioner earlier than beginning any routine.
