Inside Columbia


Harnessing the Power of Sunlight for Health and Wellness

By Kimber Dean

Photos by L.G. Patterson


As the warm rays of the sun dance across our skin, we often feel an instant sense of joy and vitality. But beyond simply brightening our days, sunlight plays a crucial role in our overall health and wellness. So often, we underestimate the healing power of sunlight, and how it can positively impact our bodies and minds.

One of the most well-known benefits of sunlight is its role in vitamin D production. When our skin is exposed to sunlight, it triggers the synthesis of vitamin D, often referred to as the “sunshine vitamin.” Vitamin D is essential for several key functions in the body, including the absorption of calcium for bone health, supporting immune function and regulating mood. Research has shown that adequate vitamin D levels can help prevent conditions such as osteoporosis, cardiovascular disease and certain types of cancer. Moreover, vitamin D has been linked to improved mood and mental health, with sunlight exposure playing a significant role in combating seasonal affective disorder and depression.

In addition to its role in vitamin D production, sunlight exposure has a profound impact on our sleep-wake cycle and mood regulation. Exposure to natural light during the day helps regulate our circadian rhythm, the body’s internal clock responsible for sleep and wakefulness. By exposing ourselves to sunlight in the morning, we signal to our bodies that it’s time to be awake and alert, leading to better sleep quality and overall energy levels.Sunlight exposure triggers the release of serotonin, a neurotransmitter that plays a key role in mood regulation. Serotonin levels tend to be higher during the day when exposed to sunlight, contributing to feelings of happiness and well-being. This is why spending time outdoors, especially in sunny weather, often leaves us feeling uplifted and rejuvenated.

Beyond its immediate effects on mood and sleep, regular sunlight exposure has been associated with a reduced risk of various diseases. Studies have shown that individuals who get ample sunlight may have a lower risk of conditions such as heart disease, diabetes and certain types of cancer. Sunlight exposure has been linked to improved immune function, with vitamin D playing a key role in supporting the body’s defenses against infections and illnesses. To complement the theme of sunlight and promote overall health, I’ve created a nutrient-dense recipe that celebrates the vibrant colors and flavors of the season sunshine salad.

Kimber Dean is the founder of Happiness Drinks and the author of Happy Food and Happy Baking and Desserts. She is trained in both culinary arts and personal nutrition.

Sunshine Salad

Prep Time 15 minutes
Cook Time 0 minutes
Servings 4 Salads


  • 5 cups mixed greens
  • 2 oranges, peeled and sliced
  • 2 carrots, shredded
  • 2 yellow bell peppers, thinly sliced
  • 8 ounces grape tomatoes, halved
  • 1/2 cup sunflower seeds, toasted


  • In a large bowl, combine the mixed greens, sliced oranges, shredded carrots, sliced bell peppers and grape tomatoes.
  • Sprinkle sunflower seeds on top for added crunch and nutrition.
  • In a small bowl, whisk together the citrusy dressing ingredients until well-combined.
  • Drizzle the dressing over the salad and toss gently to coat.
  • Serve immediately and enjoy the refreshing flavors of this sunshine salad.

Citrusy Dressing

Servings 4


  • 1/4 cup lemon or orange juice
  • 1/4 cup olive oil
  • 1 tablespoon Dijon mustard
  • 1 tablespoon maple syrup
  • Salt and pepper to taste

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