How to get the daily dose of Vitamin D for healthy skin and hair? Doctor explains

Vitamin D, or calciferol, is abundantly available around us, thanks to sunlight. Be it to build bones, enhance cognitive health, or avoid diseases like Rickets, one has to ensure adequate Vitamin D intake. Moreover, it's also essential to ensure that you have healthy skin and hair. How to go about it? Dr Manju P George, Chief Dietitian, VPS Lakeshore Hospital, Ernakulam, explains.

According to Dr Manju, unlike what was believed in the past, the right time to get sunlight for your health is at noon. "In the past, it was believed that what you need is the gentle, morning sunrays. However, what you actually require is exposure to sunrays from around 11 am to 1 pm. Let it fall on your body under your knees, back, neck and all such exposed areas," says the doctor. While some people might find it uncomfortable or get a headache when their heads are exposed to sunlight, Dr Manju explains how to go about it. "Go to the balcony of your office or home and get exposed to the rays. This can help handle the rays if they are harsh."

However, if someone's Vitamin D levels are extremely low, they will need to take supplements. "Do not take it without following the proper instructions of a healthcare provider. Also, sources like fish and egg yolk have Vitamin D," she says. Meanwhile, it is also essential to ensure a few other aspects for good hair and skin, the doctor says. "Drinking enough water, a balanced diet high in fruits and vegetables, good sleep and staying away from food items with artificial colours are also essential steps to keep your hair and skin in good condition," the doctor explains.