The best way to eat to supplement vitamin D for children

1. The role of vitamin D in children's health

Vitamin D is a micronutrient that plays a particularly important role in children's growth and development, helping to form strong bones and support the immune system.

However, the deficiency of this essential nutrient is increasingly common in children, posing many potential risks to their health. Children with vitamin D deficiency will have reduced calcium absorption. The consequence is a decrease in blood calcium, causing children to have rickets and malnutrition.

Many studies show that severe vitamin D deficiency in children causes osteoporosis, slow motor development, muscle weakness, pain and is a risk factor for bone fractures.

2. Diet to prevent vitamin D deficiency

Medical experts recommend that when parents suspect that their children have signs of vitamin D deficiency such as: crying at night, night sweats, slow teething, slow growth, loss of appetite, susceptibility to illness, etc., they should take their children to see a doctor for advice and to take the correct dose of vitamin D supplements. Do not arbitrarily give children vitamin D to avoid the risk of excess vitamin D, which can have negative effects on health.

The best way to get enough vitamin D is through diet and exposure to sunlight. If you only eat natural foods and sunbathe, there is no risk of excess vitamin D. Although food sources that provide vitamin D are not abundant, if you choose carefully and know how to eat, you will maximize your child's ability to absorb vitamin D.

According to the guidelines of the National Institute of Nutrition, vitamin D deficiency can be prevented by sunbathing properly, using a reasonable and varied diet, choosing foods rich in calcium and vitamin D. The diet needs to have enough protein, vitamins, minerals and enough fat to support vitamin D absorption.

Specifically, you need to eat a variety of foods (all 4 groups), use foods rich in vitamin D such as: fish, eggs (egg yolks), liver, fish oil...; Choose foods supplemented with vitamin D such as milk, nutritional powder for children, flour, biscuits, cooking oil, cereals...

Eat foods rich in calcium such as shrimp, crab, fish, milk and dairy products such as yogurt, cheese... It should be noted that calcium in milk is more easily absorbed than calcium from other food sources; small fish with bones, shrimp with shells contain a lot of calcium.

Meals need to have enough oil and fat to increase vitamin D absorption. In addition, the diet needs to have enough protein, vitamins and minerals (magnesium, zinc, balanced calcium/phosphorus ratio...).

3. List of some of the best vitamin D-rich foods for children

Mackerel

Mackerel is a highly nutritious food, containing lots of protein, omega-3 fatty acids and micronutrients in a low calorie diet. Approximately 90g of mackerel contains 547 IU of vitamin D (91% of the Daily Value - DV - percentages based on a 2,000 calorie per day diet).

Salmon

Salmon is an excellent source of lean protein that is high in vitamin D. It is also a good source of potassium and provides healthy fats that are beneficial to health. About 90g of salmon contains 514 IU of vitamin D (86% DV).

Flounder

Halibut is also similar to mackerel and salmon in terms of nutritional value. It is high in protein, omega-3s and healthy fats, and is also high in B vitamins and several minerals. About 90g of halibut contains 196 IU of vitamin D (33% DV).

Sardines

Sardines are a protein-rich food with heart-healthy fats as well as important micronutrients such as vitamin D, B12, selenium and phosphorus. A 100g can of sardines packed in oil contains 178 IU of vitamin D (30% DV).

Tuna

Tuna is low in calories but contains a large amount of protein and omega-3 fatty acids. It is also rich in antioxidants and important micronutrients such as vitamin D. About 90g of canned light tuna in water contains 68 IU of vitamin D (11% DV).

Almond milk

Almond milk is a plant-based milk that is rich in nutrients such as vitamin D, vitamin E and provides a good amount of calcium. The vitamin D content in 01 cup of unsweetened pure almond milk contains 107 IU of vitamin D (18% DV).

Egg

Eggs, especially egg yolks, are a rich source of protein and many important nutrients, including selenium, vitamins B12 and D, phosphorus, and riboflavin. Two large eggs contain 99 IU of vitamin D (17% DV)./.