The best source of vitamin D is the sunlight. However, due to personal & other commitments, kids & adults barely venture outside. Moreover, India experiences a tropical climate throughout the year.
It makes it difficult to spend some time under the sun during the mornings between 7 am and 11 am. Having said that, the best way that you can ensure your kids are gaining their regular source of vitamin D would be through fruits & vegetables.
Benefits of vitamin D in the body
Development of teeth & bones: The vitamin helps in the development of your teeth & bones in growing children. As you may know, a deficiency of this vitamin may cause rickets, which is a medical condition that causes the breaking of the bones.
Enhance bone health: The vitamin provides your growing kids with bone health. It is able to uphold the bone development. As you may be aware, your children require bone structure during this age and help in formation of strong bones throughout their lives.
Assists in the functioning of the immune system: The vitamin also helps in the functioning of the immune system as well. It plays a vital role in supporting the immune system. It reduces diseases like autoimmune disorders and specific cancers.
Helps in muscle functioning: It is also linked with enhanced muscle functioning & strength. This helps in the growth of the muscles and their coordination. There is also overall mobility. The muscle functionality is enhanced, and the possibility of fractures is reduced.
Foods that are rich in vitamin D
Here is a list of some vitamin D foods for kids that you may want to prepare at home.
Cow’s milk
In India cow’s milk is one of the best sources of vitamin D. Young & growing children are provided with the cow’s milk. The milk is boiled and provided to even young infants who are 6 months old, once they are done with their mother’s milk. The cow’s milk has a wide range of elements in it.
Curd
Curds are a good source of vitamin D. You can add a little sugar and have the curd during meals or simply at them at lunch & dinner. You can have curd with rice, roti, and curries. Of course, you may want to avoid having curd with fish at night.
Eggs
Eggs are another great source of this vitamin. You can have eggs in various forms, which is the major advantage of incorporating eggs into your food diet. You can boil them, fry them, scramble them, and have the bull’s eye. They contain a wide range of nutrients as well. You can provide your kids with one egg a day.
Mushrooms
Mushrooms are another interesting source of vitamin D. They contain a wide range of other vitamins as well including vitamin B1, vitamin B2, vitamin B5, and C. You can have them with fried rice, or prepare curry with them using some meat. Make sure to boil or fry them nicely.
Oranges
Oranges are good for growing kids. In a hot country like India, there is nothing more cooling & refreshing than an orange. You can just peel it and have a few pieces of it to feel happy & satisfied. They also contain large amounts of calcium, vitamin C and vitamin D.
Conclusion
These are some foods that are very rich in the vitamin D. You can have some of them raw & cook some of them like eggs and mushrooms. You can’t have them in their raw form. You can think of using them in various forms of food items like curries & fries.
This depends on the likings of your children & family. Besides, you can also think of coming up with your own ideas and throwing your imagination. At the end of the day, it is vital that your children receive the right amounts of the D vitamin for their growth & development.
