A balanced diet is the basic need of children for their overall health development. A balanced diet ensures the physical development, mental development, and immunity of children. Despite this, a balanced diet is not completely successful in supplying some important nutrients like Vitamin D, etc. Like other vitamins, Vitamin D is not generally available in abundance in our foods. In such a situation, to fulfill this, parents have to take special care of their children.
Importance of Vitamin D for the development and good health of children
Vitamin D is also called sunshine vitamin. This is very important for the strength and development of children. This fat-soluble vitamin is not only important for the strength of bones, but it also affects various physical functions in the form of a hormone.
Helpful in strengthening bones and muscles
Vitamin D increases essential minerals like calcium and phosphate in the body for strengthening bones and muscles. This not only makes bones and muscles strong and healthy, but it also plays a very important role in increasing immunity. However, it is very important to know how much Vitamin D is necessary for our body.
The unit of measurement of vitamins and medicines is IU (International Units). In simple language, just as we measure sugar in kilograms and milk in liters, similarly vitamins are measured in IU.
According to The American Academy of Pediatrics (AAP), 400 IU of Vitamin D is required for newborns and 600 IU of Vitamin D for children and adults daily. Consuming the right amount of Vitamin D daily ensures smooth development of their skeletal structure, strengthens muscles, and boosts immunity, which significantly reduces the chances of children falling sick.
There are many common symptoms of Vitamin D deficiency by which you can identify it. If your child is showing symptoms like joint pain, constant fatigue, thinning hair, slow healing of wounds, etc., then these symptoms are signs of Vitamin D deficiency. These symptoms affect the development of children in a bad way. In such a situation, intake of Vitamin D becomes very important.
Sources of Vitamin D
The major sources of Vitamin D are as follows:
-Sunlight
Our skin produces Vitamin D in sunlight. Even just 15-20 minutes of exposure to sunlight daily produces abundant amounts of Vitamin D in your body.
proper eating habits
Vitamin D can also be obtained by including fortified foods and special types of fish in your diet. One serving of mackerel can easily provide 360 IU of Vitamin D. Apart from this, about 100 IU of Vitamin D is also available in 250ml of fortified milk, which is beneficial for both bones and immunity.
- supplement
Vitamin D supplements are a good source for those who have limited sun exposure or who are unable to maintain a proper diet. This can also be a better option for children.
For those who are limited in sunlight exposure or have dietary restrictions, vitamin D supplements may be a viable option to ensure children get adequate amounts of this essential vitamin.
Sample of Vitamin D-rich foods to include in your diet
Fortified milk: A glass of milk (200 ml) for a nutritious start.
Fatty Fish (75 grams): Fish like Mackerel (Bangda)/Hilsa for non-vegetarians.
Mushrooms (1 bowl): A good option for vegetarians.
Fortified Lassi or Buttermilk (200 ml): A fresh source of Vitamin D.
Scrambled Eggs (2): Quick and easy source.
Paneer Tikka (100g): A delicious vegetarian option.
Sunlight: 15-20 minutes of sunlight in the morning or evening for natural Vitamin D.
The role of Vitamin D is important in the development of the child, which is essential for the health of bones and muscles. It plays an essential role in immune function and various physiological processes as well as the health of the entire body. The benefits of Vitamin D are many. It lays the foundation for health and energy, so it's important to make sure your children get enough Vitamin D. So, in your journey of raising healthy children, you can easily check your child's Vitamin D level on Nutricheck. ( https://www.tayyarijeetki.in/ )
