What You Need to Know About Vitamin D & Your Kids
From the archive. This post was first published on the original Green Eggs and Moms blog and is kept here as it was.
A study conducted by the University of Texas Southwestern Medical Center in Dallas, USA, suggests that lower vitamin D levels may lead to type 2 diabetes in obese children. But whether your child is obese or not, vitamin D is still essential for his / her health.
Importance of Vitamin D
Vitamin D is primarily responsible for the absorption of calcium and phosphorous which allows the body to maintain bodily functions and healthy bones. But that’s not all! Vitamin D:
- Regulates the immune system, keeping infections / diseases like the common cold away
- Lowers the risk of developing multiple sclerosis
- Reduces recurrence of asthma symptoms
- Reduces arthritis in women
- Reduces the risk of developing cancer
It may also:
- Increase brain agility and
- Protect the body against the effects of low-level radiation exposure
Now, wouldn’t you want your kids to gain all these benefits? Of course! But how do you ensure the kiddos get adequate amounts of vitamin D?
Vitamin D Intake Requirements
According to the Office of Dietary Supplements website:
Infants (0-12 months) - 400 IU / 10 mcg daily
Kids / Teens (1-13 years) – 600 IU / 15 mcg daily
Note: MedicalNewsToday.com says that the American Academy of Pediatrics (AAP) suggests the following intake for breastfed, weaned and non-breastfed babies -
- Pure or mixed fed infants – 400 IU daily of vitamin D supplements
- Weaned infants – minimum of 1,000 IU daily of vitamin D fortified milk
- Non-breastfed infants that consume less than 1,000 IU daily via fortified milk – supplements of 400 IU each day
Vitamin D Sources
1. Sunlight
A 5 to 30-minute session from 10am – 3pm twice per week is recommended. Best of all, it’s 100% free.
2. Food
Food that have high vitamin D content are: fish (salmon, tuna, mackerel, herring, halibut, codfish, tuna), shiitake & button mushrooms, oysters, caviar and fish liver oils. Food that are fortified with vitamin D are: cereals, bread, pastries, margarine, milk, as well as other dairy products.
Below is a chart from the Office of Dietary Supplements that lists other food items with vitamin D as well as how much of the vitamin they contain.
3. Supplements
Enfamil, Flinstones Multivitamins and GNC Kid’s Vitamoo are only a few dietary supplements for vitamin D available in the market. It is best to ask your pediatrician for recommendations to help get your kid the adequate vitamin D intake he / she needs.
Conclusion
Vitamin D is a crucial element in your child’s health, which is why it is important to ensure he / she receives the recommended daily dose. Whether through playing outdoors, food or other supplements, vitamin D will help reduce your child’s risk of type 2 diabetes, asthma, arthritis and cancer, and boost his / her immune system.
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