How will the kids get vitamin D on foggy days? Supplement the diet with these…

India is a tropical country. We get bright sunshine for nine months out of 12. And yet here are some startling figures. According to the National Indian Council of Medical Research, a study in 2010-12 found that 72% of adults had vitamin D deficiency (<20 ng/mL). The National Family Health Survey-5 (NFHS-5) conducted in 2019-21 reported that 62.1% of children aged 5-11 years and 57.7% of adolescents aged 15-19 years had vitamin D deficiency!

What is vitamin D?

It is a fat-soluble vitamin vital for several bodily functions, often dubbed the “sunshine vitamin” due to its production when sunlight hits our skin. It’s more than just a vitamin; it acts like a hormone too, influencing various processes within our bodies. Here’s a closer look at vitamin D:

Why is it necessary?

Bone health: It’s the “bone builder,” promoting calcium and phosphorus absorption, crucial for strong bones and teeth. Deficiency can lead to rickets in children and osteomalacia or osteoporosis in adults.

Muscle function: It helps muscles contract and relax properly, contributing to mobility and strength.

Immune system: It boosts the immune system, aiding in fighting off infections and preventing autoimmune diseases.

Cell growth and differentiation: It guides cell growth and division, impacting various aspects of health, including cancer prevention.

Mental health: Recent research suggests a link between adequate vitamin D levels and improved mood, reducing depression risk.

“The best time for the body to soak up vitamin D from the sun is between 11 am to 3 pm. This is the time when people, especially children, are in their classrooms. There is very little chance that kids can get the much-needed sunlight,” Dr Jatinder Singh, Child Specialist & Neonatologist and a Professor at Punjab Institute of Medical Sciences, Jalandhar said. While the best source of vitamin D is the sun, what does one do on foggy days in winter?

Here is a list of foods that parents can give to their kids.

Fortified dairy products:

Types: Milk, yogurt, cheese (check labels for fortification)

Vitamin D content: Varies depending on brand and fortification levels, typically 60-100 IU per serving (10-15% of daily recommended intake)

Why they’re good: Fortified dairy products are an excellent way to boost your vitamin D intake, especially if you’re lactose intolerant or don’t consume much fish. Choose low-fat or fat-free options for a heart-healthy choice.

Mushrooms:

Types: Wild mushrooms, portobello mushrooms, shiitake mushrooms

Vitamin D content: 1 cup sliced portobello mushrooms provides 236 IU (39% of daily recommended intake), shiitake mushrooms offer 166 IU (28% of daily recommended intake)

Why they’re good: Sun-dried mushrooms are particularly rich in vitamin D, and even commercially grown varieties contain decent amounts. They’re also a good source of fiber, antioxidants, and B vitamins.

Fortified cereals:

Types: Choose cereals fortified with vitamin D3

Vitamin D content: Varies depending on the brand, typically 200-400 IU per serving (30-60% of daily recommended intake)

Why they’re good: Fortified cereals can be a convenient way to add vitamin D to your breakfast routine, especially for children who might be picky eaters. Opt for whole-grain, low-sugar varieties for a more balanced option.

Tofu (Fortified)

Vitamin D content: Varies depending on brand and fortification levels, typically 200-400 IU per serving (30-60% of daily recommended intake)

Why it’s good: Fortified tofu is a plant-based alternative for those who don’t eat fish or dairy. It’s a good source of protein, calcium, and iron, making it a versatile and nutritious option.

Orange juice (fortified):

Vitamin D content: Varies depending on the brand, typically 100-200 IU per serving (15-30% of daily recommended intake)

Why it’s good: Fortified orange juice can be a tasty way to boost your vitamin D intake, especially for children who enjoy fruity drinks. Remember, it’s still a source of sugar, so moderate consumption is key.

Fatty fish:

Types: Salmon, mackerel, tuna, sardines

Vitamin D content: 3 oz serving of salmon provides 570 IU, mackerel 645 IU, tuna 415 IU, sardines 215 IU (about 40-80% of daily recommended intake)

Why they’re good: If you are a non-vegetarian, fatty fish are champions of vitamin D, thanks to their rich concentration of vitamin D3, the most easily absorbed form by the body. They’re also packed with omega-3 fatty acids, beneficial for heart and brain health.