Vitamin D – a fat-soluble vitamin, is vital for bone health in children as well as in adults. It helps calcium to absorb in bones and makes the skeleton strong.

Children with vitamin D deficiency have a high risk of developing rickets, early osteoporosis, lack of calcium, and an increased risk of allergic reactions.

This article discusses vitamin D benefits, sources, and symptoms of vitamin D deficiency.

Significance of vitamin D

There are several health benefits of vitamin D in children.

Stronger bones

Vitamin D helps absorb calcium in bones, making bones stronger. Children primarily develop their bones in childhood and adolescence; having said that, they must get adequate minerals and vitamins for their bone health, one of which is vitamin D.

Strengthened immune system

Vitamin D is essential in the immune system as it represses allergic reactions, hence reducing stress on the body. Also, adequate vitamin D blood serum levels reduce the chances of getting any viral respiratory infection, especially COVID-19.

Disease prevention

Vitamin D is an immune regulator; it prevents many diseases from occurring. Vitamin D prevents diseases like CVD and cancer, and it also helps in controlling infections. The active form of vitamin D Is more effective in preventing diseases.

Risk factors associated with vitamin D deficiency in children

  • Lack of direct sun exposure
  • Less consumption of foods having vitamin D
  • Premature birth
  • No breastfeeding
  • Spending a lot of time indoors
  • Having darker skin ( darker skin contains more melanin cells)
  • Living in northern areas having low sun exposure
  • Celiac disease
  • Inflammatory bowel disease (IBD)
  • Bariatric surgery
  • Other health conditions like liver disease and Crohn’s disease will affect the absorption and utilization of vitamin D.

Symptoms showing vitamin D deficiency in children

  • Development of rickets
  • Fatigue
  • Muscle pain
  • Frequent falls
  • Fractures
  • Knee or hip pain

Six best dietary sources of vitamin D

It is best to give vitamin D to children through diet and natural sources to prevent any side effects and other health conditions. Here six best dietary sources are mentioned.

  • Salmon
  • Sardines (canned)
  • Tuna (canned)
  • Mackerel (canned)
  • Shitake mushrooms
  • Hard-boiled eggs
  • Food fortified with vitamin D, like cereals, milk, and juices

Sun exposure and vitamin D

Skin is the largest organ of the body. It synthesizes vitamin D when exposed to the sun. Therefore, promoting outdoor activities in children will help them gain some vitamin D. It is safe to be outside without sun protection in the morning and late afternoon because there is a low UV light index.

Take away home

Vitamin D deficiency may cause due to less sun exposure, an imbalanced diet, premature birth, and many diseases. Parents can detect Vitamin D deficiency in their children by keeping a check on early symptoms like fatigue and body aches. Moreover, due to prolonged vitamin D deficiency, one can find vitamin D deficiency by walking style, frequent falls, and fractures.

However, parents can prevent or manage vitamin D deficiency by adding rich sources of Vitamin D and planning outdoor activities for their children.