How much sun exposure do YOU need? Experts reveal the ideal tanning time for recommended vitamin D dose

Trying to balance the risk of burning with healthy sun exposure can be a challenge.

But scientists now say that they have identified the perfect amount of time people must get a golden glow.
Above all, insist, when it comes to get the daily dose recommended vitamin D. researchers analyzed Spanish solar UV irradiance or the time that it takes the skin to Redden - in Valencia. The rays were monitored for a month of each season between 2003-2010.the results show that the average person (skin type III) should not spend more than 29 minutes of direct sunlight in the city during the July.However, in January, the same individual can remain exposed for 150 minutes to get enough of the nutrients. Maria Serrano, of the University of Valencia, said the author of the study: 'Radiation received also depends on the posture, the body shape and clothing.' also must remember that not all areas of the body to synthesize vitamin D with the same efficiency.
'These results can help to take adequate measures to compensate for any deficiency, such as inform the medical profession about the utility of increasing intake of vitamin D in the diet or supplements.' results were published in the journal Science of the Total Environment.Nearly one-third of the population British is deficient in vitamin D Thanks to modern diets, lifestyles interior and gray weather. During the spring and summer, the skin makes vitamin D when exposed to the Sun. But in the autumn and winter, most people have to rely on your diet to get enough.
You can do that by eating liver, eggs, red meat and plenty of bluefish, but millions of people who do not eat enough of these foods should take supplements instead...
This comes after British scientists last month said that strengthening foods with vitamin D would save 3 million people a year suffer colds and flu.
The study suggests consuming vitamins once a week reduces the risk of some people fall sick with a respiratory infection up to 50 per cent.
Last year, England's public health recommends a daily supplement of 10 micrograms - and benefit those babies even said.

VITAMIN D: THE KEY QUESTIONS
What is vitamin D?
The skin produces vitamin D when it absorbs the Sun's rays, but experts are concerned that modern indoor lifestyles mean that we are not leaving enough. It is vital for healthy bones, teeth, and muscles, and also the results of the study reveal rooms of respiratory infections such as influenza, coughs and colds.
We can't get enough through diet?
Fish like sardine or mackerel, red meat, liver and eggs is rich in vitamin D, but increasingly fewer people eat often.
What is the magnitude of the problem?
About 30 percent of people in the United Kingdom it has low levels of vitamin D in the winter, and 10 percent is deficient in the summer. As a result, doctors warn that cases of rickets - childhood softening of the bones that causes bow legs and hit the knees - are on the rise.
What does the Government say?
Everyone should take a supplement of 10 micrograms of vitamin D each day from October to March. Those who remain inside and all pregnant women, or people with dark skin should take supplements throughout the year.
What do scientists say?

It is not realistic for the entire population to take supplements, so the Administration must put in foods, such as milk or bread, as it is done in the United States, Canada, Australia, Finland and Sweden.