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The most awful feeling ever is making dinner for kids and then having them completely refuse it. On the other hand, it's very natural for your kid to start being particular about what they eat. Many parents worry that their children aren't getting enough vitamins and minerals in such situations any parents worry that their children play a significant role in a child's growth and parents often worry how to add to the kids' diet, especially when they are fussy eaters.
Vitamin D, also referred to as the ‘sunshine vitamin,’ is essential for children's healthy growth, immune system function, and the development of bones. Getting picky eaters to eat more vitamin D-rich foods or take supplements, though, may be quite a challenge. Thankfully, if you want to help your child get enough vitamin D but don't want to use pills, there are a lot of fun and creative things you can do. Even the pickiest eaters may get enough of this essential vitamin with these five simple steps.
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Why Vitamin D is Essential
Vitamin D is an important vitamin that helps in the growth and development of children. It helps the body absorb calcium, which is necessary for building and maintaining strong bones. Adequate vitamin D levels are vital for preventing rickets, a condition that causes bone weakness and deformities. Additionally, vitamin D supports immune system function, reducing the risk of infections and chronic diseases. Many emerging research also suggests that vitamin D may have a role in mental health, influencing mood and cognitive function. Given its importance, finding effective ways to ensure children receive enough vitamin D is essential for their overall health and well-being.
Sunlight Exposure
One of the most natural ways to boost vitamin D levels is through sunlight exposure. When the skin is exposed to the sun, it produces vitamin D. Encourage outdoor playtime, especially during sunny days. Aim for at least 15-30 minutes of sun exposure several times a week, depending on your location and the time of year. Activities like playing in the park, gardening, cycling or taking walks can be enjoyable and beneficial.
Nutrient-Rich Foods
Adding mineral-rich foods to your child's diet is a great way to boost their vitamin D levels. Some everyday foods, like milk, orange juice, and cereals, have vitamin D added to them. Make sure to check the product labels to see if they include any additional vitamin D. You can serve milk with breakfast cereal or even blend it into delicious smoothies. Drinking enriched orange juice can be a refreshing addition to your meals. These foods can be especially attractive to children who are selective eaters, making it simpler to incorporate vitamin D into their diet without facing resistance.
Creative Cooking
Adding vitamin D-rich foods into meals can be a fun and effective strategy. Fatty fish like Indian salmon, mackerel and more are excellent sources of vitamin D. Try incorporating these into kid-friendly dishes. For example, make Indian salmon patties, fish fry, or fish sandwiches. Eggs are another versatile option; use them in omelets, boiled, or baking. If your child enjoys baked goods, add vitamin D-rich ingredients like egg yolks or milk to muffins, pancakes, or cookies.
Fun and Educational Activities
Make it an opportunity to turn the quest for vitamin D into a learning adventure. Engage your child in activities that teach them about the importance of vitamins and healthy eating. For example, involve them in cooking and preparing meals that are rich in vitamin D. Gardening can also be a dual-purpose activity, combining outdoor sunlight exposure with growing vegetables and herbs that can be used in nutritious meals. Educational games, puzzles and books about nutrition can further reinforce these concepts, making the learning process enjoyable and interactive.
Delicious Snacks
Healthy snacks can be a great way to boost vitamin D intake. Yogurt is often packed with vitamin D and can be served with fruits or as raita, smoothies. Cheese is another good option that kids love; use it in sandwiches, in pasta, or in baked dishes like homemade pizza. For a sweet treat, consider making homemade vitamin D-rich popsicles using orange, mango or pineapple juice or milk. These snacks are not only nutritious but also appealing to children, making it easier to include them in their daily routine.
The views expressed are that of the expert alone.
