Food & Nutrition
Health & Fitness
Education
Parenting Preparedness
It is important to build strong healthy foundations in children, both in terms of physical and mental well-being in modern times. Children should be playing outside, enjoying the sun and fresh air, eating at delicious home-cooked meals, and getting adequate rest. However, in the 21st century, most children are too busy with schoolwork and extracurricular pursuits to focus on playing outside or eating nutritious food. The little leisure they have is spent cooped up indoors with their choice of device or technology. But this inadequate exposure to outdoor air and sunlight causes poor levels of energy, disturbed sleep, and impaired growth in them. As a result, they become tired, irritable, lack concentration, and lose appetite. The sunshine vitamin, or vitamin D is important for the multiple roles it plays in your child’s growth and development. But before exploring the bountiful benefits of vitamin D, it is important to know more about it.
Popular Topics
Understanding Bournvita: Relationship with Milk & Sugar Content Explained
Reviewed By Kaushiki Gangully,
What is Vitamin D deficiency? Spotting early signs of Vitamin D deficiency
Reviewed By Divya Gandhi, Dietitian
How to help your child retain strength throughout the day
Reviewed By Apurva Surve, Sports Nutritionist
Understanding How Vitamin D Leads to Strength
Reviewed By Kejal Shah, Nutrition Expert
What Is Vitamin D?
Vitamin D, aka the sunshine vitamin, is a fat-soluble vitamin that is crucial for human health but can only be stored by their bodies. Since humans cannot produce vitamin D on their own, it requires the help of the sun as well as other food sources rich in vitamins, for adequate nourishment. It exists mainly in two forms in nature: vitamin D2 or ergocalciferol, found in plant-based foods, and vitamin D3 or cholecalciferol, found in animal meat and products.
Foods Rich In Vitamin D
Though sunshine is the richest source of vitamin D, it is not a reliable one, as the daily dietary needs of children vary, based on their age, distance from the equator, skin color, and other factors. Therefore, it is ideal to include the following foods rich in vitamin D in your kid’s diet to ensure healthy growth and development.
1. Fatty Fish
Fatty fish like salmon, rohu, and hilsa are excellent sources of vitamin D, vitamin A, protein, and calcium. Their inherent fat aids absorption of the lipid-soluble vitamins, improving your kid’s energy levels greatly. You can get them to like fish if you introduce them to its variety, flavor, and nourishment early.
2. Mushrooms
Mushrooms are of various kinds, but its commonly available type, button mushrooms is an easy and affordable source of vitamin D for children. Thanks to its fun shape and earthy taste, mushrooms are often unidentifiable in various stews, soups, and curries, while it is enjoyed best when sauteed simply in salt, pepper, and butter.
3. Milk And Cheese
Milk and cheese like cheddar and ricotta are powerhouses of nutrients, like vitamin D, calcium, magnesium, fiber, and more, when consumed in moderation. Milk can always be incorporated along with smoothies, homemade desserts, shakes, and more, but cheese should ideally be a very small part of your kid’s main meals or play a leading role in one of their snacks.
4. Eggs And Chicken
Despite being stuck in the perpetual struggle of who came first, the chicken or the egg, the latter wins in this category. Eggs are a wonderful source of vitamin D, better than chicken itself. Therefore, it is ideal to center your kid’s breakfast around eggs, while ensuring one or two portions of chicken for their main meals.
Role Of Vitamin D In Your Kid’s Diet
Now, it is time to unlock the power of vitamin D and build strong foundations for your kid’s health with these top benefits of vitamin D that highlight the role it plays in their body.
1. Improves Bone Health
Vitamin D plays a key role in the formation and maintenance of bones, thanks to its great bonding with calcium, its bestie. Vitamin D is required by the body for absorption and regulation of calcium. The sunshine vitamin helps increase bone density and reduce the risk of fractures.
2. Boosts Growth and Development
Vitamin D is essential for proper development as it not only aids in the formation of strong bones, healthy muscles, and good stamina but also improves mental health and sleeping patterns. All these factors are required to ensure your child is growing well and vitamin D is there to save the day.
3. Increases Muscle Function and Strength
Vitamin D is also responsible for healthy muscle function as it is involved in monitoring cell growth, differentiation, and expected cell death. Since it plays a role in various cellular and bodily processes as well, it is also responsible for building strength and boosting stamina.
4. Enhances Mood and Sleep
Adequate vitamin D consumption has been linked with improved mood and a lower risk of mood disorders like seasonal depression. Since vitamin D plays a key role in the production of melatonin, the sleep hormone, it also helps children sleep better.
5. Improves Immune Function
Vitamin D is an expert when it comes to arming the body’s natural barriers and defense mechanisms against approaching infections and diseases. As a result, kids suffering from vitamin D deficiency also endure many new health problems.
Conclusion
Vitamin D’s benefits are endless, from protecting your children from infections and diseases to keeping their hair and teeth healthy. However, it is important to understand its correct sources and benefits before incorporating more vitamin D-rich foods into your kid's diet.
The views expressed are that of the expert alone.
