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Sun is the source of all energy for us, be it from fossil fuels or nourishing foods. Without sunshine, neither would crops grow nor would there be any light or warmth. However, its boons continue. Sunshine is also the best source of vitamin D for humans, as their bodies cannot produce it. While kids and young adults can retain vitamin D better, the elderly suffer a disadvantage there as well. However, the Sun is not an adequate source of vitamin D for everyone, as the daily vitamin D requirement of an individual varies depending on many factors.
Age, distance from the equator, skin color, race, and more play a big role in determining the daily dietary requirement of vitamin D. Therefore, parents must take care to ensure their kids get adequate vitamin D, be it from sunshine or food sources. But what role does vitamin D play in our kid’s diet?
Role Of The Sunshine Vitamin In Your Kid’s Diet
Vitamin D is a fat-soluble vitamin that exists mainly in two forms, vitamin D3 or cholecalciferol and vitamin D2 or ergocalciferol. While vitamin D3 is found in foods of animal origin, vitamin D2 is available in plant-based foods. Vitamin D plays multiple important roles in your kid’s diet.
Builds Strong Bones And Teeth
Vitamin D and calcium’s friendship is known as the latter cannot be absorbed without the former’s presence. Optimal levels of vitamin D ensure your kid’s bones and teeth are strong and healthy, with little chance of fractures and breaks. Try incorporating more dairy-based products into your kid’s diet to ensure they get double dosages of calcium and vitamin D in one meal.
Recharges Immune System
Vitamin D is crucial for your kid’s immune system as it fortifies their body’s natural defense mechanisms against diseases and infections. Also, a deficiency of vitamin D can cause a host of health issues and invite chronic and lifestyle diseases, including rickets, osteoporosis, obesity, poor mental health, and more.
Improves Cell Growth And Muscle Function
Vitamin D is essential in proper cell growth, division, and programmed cell death, known as apoptosis. It also participates in and monitors multiple cellular processes and reactions, ensuring the proper functioning of various muscles and organs. Lack of adequate vitamin D in your kid’s diet can result in fatigue, muscle weakness, and increase the risk of falls and accidents.
Boosts Strength And Stamina
Adequate amount of vitamin D in your kid’s diet ensures healthy functioning of organs, and strong bones and muscles. Since it also improves mental health and resilience, vitamin D is necessary for boosting your kid’s stamina levels and building strength. Feed your kids UV-treated green vegetables, fatty fish, and dairy, and watch their vitamin D and energy levels soar in no time.
Improves Mood And Cognition
Vitamin D has been linked with treating and preventing certain mood disorders like depression and seasonal depression. It improves your kid’s mood and sharpens their mind. Also, playing outside in the sun for at least 30 minutes daily, with adequate protection, is ideal for unlocking the power of the sunshine vitamin in kids.
Supports Weight Loss
Adequate consumption of vitamin D and calcium in your kid’s diet can help them lose or maintain their weight, as foods and supplements containing them often have an appetite-suppressing effect. Therefore, it is ideal to include sufficient amounts of dairy, fish, UV-treated vegetables, and meat in your kid’s diet to ensure their vitamin D and calcium levels are replete.
Improves Sleeping Schedule
Exposure to sunshine and vitamin D is linked with improved sleep and a lower risk of sleep-related disorders. Vitamin D is a key factor in melatonin production, a hormone that induces sleep, while sunshine influences our body’s circadian rhythm, which acts like a body clock. Therefore, if your kids play and spend enough time in the sun daily, with proper sunscreen and shades on, they will fall asleep the moment their heads hit the pillow.
Tips On Unlocking The Power Of Sunshine
Conclusion
Vitamin D and sunshine are necessary for your kid’s health, due to the multiple benefits they offer. Though animal-based foods and sunshine are the top sources, button mushrooms are next in line. Therefore, do not wait any longer to unlock the power of sunshine, and try this guide on boosting your child’s strength and immunity with vitamin D.
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The views expressed are that of the expert alone.
