The Importance of the Sun: Nourishment for Body and Spirit

The sun is more than light and warmth, it is life itself. Across cultures, it has been honored as a divine source of energy, health, and spiritual alignment. Modern science now confirms what ancient traditions always knew: the sun sustains and heals us in countless ways.

Vitamin D: The Sunshine Vitamin

When your skin is exposed to sunlight, it produces Vitamin D, a hormone essential for many functions:

Supports strong bones and teeth by regulating calcium absorption

Strengthens the immune system

Supports mood and mental health by balancing neurotransmitters

Helps regulate hormones, fertility, and reproduction

Types of Vitamin D

There are two main forms:

Vitamin D2 (ergocalciferol) – Found in some plant foods and fortified products.

Vitamin D3 (cholecalciferol) – Produced in the skin through sunlight exposure and found in animal sources.

D3 is the most bioavailable form, meaning the body absorbs and uses it most efficiently.

Once produced or ingested, Vitamin D is activated by the liver and kidneys before it can be fully used in the body.

The Role of Melanin

Melanin is the pigment that gives skin its color, and it also determines how we absorb sunlight:

Higher melanin levels act as natural sun protection but also require longer sun exposure to produce adequate Vitamin D.

Lower melanin levels absorb sunlight faster but are more prone to sunburn.

This means sunlight needs vary from person to person.

How Much Sunlight Do We Need?

On average, 15–30 minutes of direct sunlight on the skin, at least 3–4 times per week, is enough for most people.

Those with darker skin may need longer exposure to produce the same amount of Vitamin D.

The best time is midday, when the sun is highest and UVB rays are most efficient.

Winter Sunlight Tips

In colder months or northern regions, it may be harder to get enough Vitamin D from sunlight alone. You can:

Supplement wisely with plant-based Vitamin D3 (often from lichen).

Eat sun-rich foods like mushrooms exposed to UV light, fortified plant milks, and herbs that support mineral absorption.

Spend time outdoors even on cloudy days, since indirect light still benefits your circadian rhythm and mood.

Pair sunlight with grounding practices, walking barefoot or meditating outdoors when possible.

Holistic Wisdom

The sun not only nourishes the body but also the spirit. It regulates our circadian rhythms, fuels our energy centers, and enhances spiritual connection. For those with melanin-rich skin, the sun is a sacred ally, harmonizing the body’s natural design with Earth’s cycles.

The sun is not something to fear, but to respect and embrace. With balance and awareness, it can be your most powerful healer.