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¿Cómo tomar el sol para absorber vitamina D?

Los expertos indican que tomar entre 10 y 15 minutos diarios de sol son suficientes para obtener la cantidad de vitamina D que tu cuerpo necesita. Sin embargo, en esta nueva entrada de nuestro blog te contamos cómo tomar el sol de manera saludable y sin poner en peligro la salud de la piel. 

Una protección adecuada

Es fundamental protegerse del sol para evitar sus efectos adversos. Por lo cual, lo más recomendable es escoger un factor de protección adecuado para cada tipo de piel. Además, presta mucha atención a la cara y consulta qué tipo de producto debes utilizar. 

Distribuye las horas de sol 

Los primeros contactos con el sol deben ser de entre 10 y 30 minutos, aumentando paulatinamente ese tiempo de exposición. No es recomendable pasar varias horas bajo el sol. El protector solar puede hacer que obtengas un poco menos de vitamina D, pero es una medida importante de protección. 

Evita el sol de mediodía 

Aunque utilices protección solar, existen momentos del día donde el sol puede afectar mayormente la piel, tal como son las horas centrales del día, ya que puede afectar de una forma más agresiva a la piel y podría causarnos problemas de salud. 

¿Cuáles son las mejores horas para tomar el sol?

Lo más adecuado es tomar el sol unos minutos por la mañana, antes del mediodía, o en las horas de la tarde, a partir de las 5 o 6 de la tarde. Esto va a depender también de la estación del año y el lugar donde te encuentres. 

Alimentos que contienen vitamina D

Recuerda que además del sol, es importante incluir alimentos ricos en vitamina D, la mayoría de origen animal: 

  • Pescados azules: salmón, atún, caballa, etc.
  • Lácteos: leche entera y derivados, principalmente mantequilla y algunos tipos de queso.
  • Huevos: especialmente la yema.
  • Hígado: de cerdo, ternera y pollo.
  • Mariscos: ostras, langostinos, almejas, etc.
Protege tus ojos

Además del bloqueador solar, es importante protegerse con unas buenas gafas de sol. También una gorra o un sombrero te ayudarán a protegerte aún más. Asimismo, es esencial llevar una vestimenta que te cubra, como una camisa de manga larga cuando sea posible. 

Fuentes: Agencia de Protección Ambiental de Estados Unidos, Mundo Deportivo y Elmundo.es 

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After I initially left a comment I seem to have clicked on the -Notify
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