Every parent wants their children to get enough Vitamin D for overall health and well-being. Vitamin D is known as the sunshine vitamin and is important for calcium absorption which is essential for strong bones and teeth. It also helps with immune function, muscle development and mood regulation. Many children do not get enough Vitamin D as they do not get enough outdoor time and sun exposure, especially in urban areas. So dietary sources of Vitamin D are key to their nutrition.
Snacks are a kids' favorite and a great way to get this essential nutrient into their diet in a fun and tasty way. In India where food traditions are diverse and rich, many snack options can naturally boost Vitamin D. From vitamin D-boosted foods to natural sources like eggs and mushrooms, you can make delicious snacks that your child will love and meet their nutritional needs. In this article, you will see a list of easy-to-make Indian snacks that are high in Vitamin D, so your little ones stay healthy, active and full of energy.
Milk is a great source of Vitamin D and when you add fun flavors like mango, strawberry or chocolate to it, it becomes an irresistible snack for kids. Pair it with ragi (finger millet) cookies for added nutrition. Ragi is rich in calcium which complements Vitamin D in milk for stronger bones and teeth. This is perfect as an after-school snack or even as a breakfast alternative.
Eggs are a natural source of Vitamin D and egg bhurji (scrambled eggs) wrapped in whole wheat or multigrain roti is a quick and tasty snack. Adding veggies like spinach, carrots and capsicum not only enhances the taste but also the nutrition. This snack is rich in protein and Vitamin D, so your child gets sustained energy and better immunity.
Paneer (Indian cottage cheese) is a rich source of calcium and is often fortified with Vitamin D. Marinating paneer cubes with spices and veggies like bell peppers and onions and grilling them makes for a tasty and healthy snack. Paneer tikka is not only nutritious but also a kid-friendly snack due to its smoky flavor and colorful look.
Mushrooms are one of the few plant-based sources of Vitamin D. When combined with sweet corn and spices to make tikkis, they become a crunchy and tasty snack. Serve these tikkis with mint chutney or ketchup to make them even more yummy. This is a perfect evening teatime snack and your child will get a dose of Vitamin D in a fun way.
Curd or yogurt is a great source of calcium and often fortified with Vitamin D. Curd rice with a sprinkle of flaxseed powder adds a creamy texture and omega-3 fatty acids. This is a cooling and light snack for hot summer days and keeps the digestive system healthy and bones strong.
Ragi dosa is a South Indian favorite that’s rich in calcium and often fortified with Vitamin D. With coconut chutney, it becomes a complete snack that’s tasty and healthy. Coconut is rich in healthy fats that provide energy for active kids. This is a perfect weekend breakfast or snack.
For non-veg families, sardines are a good source of Vitamin D and omega 3. A mild sardine curry with rice can be made kid-friendly by reducing the spice level. This snack is packed with nutrients that support brain development and strong bones, so it is a great lunchbox option.
Cereals are an easy way to ensure kids get their daily dose of Vitamin D. Mixing crushed fortified cereal with jaggery and nuts to make laddoos is a sweet and healthy snack. These laddoos are easy to make and can be stored for a week, so perfect for busy mornings or as a quick energy booster during the day.
Getting Vitamin D-rich foods into your child’s diet does not have to be a task. With these Indian snack ideas, you can get it in a way they will love. From fortified milkshakes to tasty tikkis and laddoos, these are not only nutritious but easy to make and affordable. By including these in their diet, you are contributing to their overall growth, immunity and bone health. So, get baking and watch your kids enjoy these goodies!