Gone are those days when only baby food and basic vegetables and fruits were encouraged for students in their diet. Times have changed, and so has the world situation. The pandemic has allowed students only to attend classes from an LMS as per the guidelines of an ERP for school. Even though they sit back at their homes, the decline of positive cases has encouraged them to reopen. Now is the time to bring back something more than the necessities, such as fruits and vegetables, to their diet.
Parents are keener on organizing a nutritional chart that includes the types of vitamins, minerals, fats, carbohydrates, or other ingredients according to the food items listed. This is a great way to keep a track of everything that a child is receiving through their diet so that parents can make up for the deficiency in case there is any, and guarantee their complete physical and mental development. Vitamin D in the right amount is necessary for every child, especially in the early years of their life.
A country like India is even more stressed because every year millions of children suffer from malnutrition. So much so that the government had taken the step of introducing midday meal programs to not only beat poverty and education problems but also hunger.
Natural source of vitamin D
Besides supplements for vitamin D, parents can have a more practical and natural approach by allowing Their children to go out in the sun. However, this is not possible at every point of time during the day. According to some research, while being exposed to the sun the skin not only absorbs vitamin D but also other types of harmful radiation. More specifically put, there is a risk of getting CMM, commonly known as cutaneous malignant Melanoma.
Simply put, when the skin is absorbing through 7 dehydrocholesterol present in it, the UV B turns into vitamin D3 after the initial stage of conversion into previtamin D3.
The best time to go out in the sun is early in the morning when the rays are not that intense, and the influence of radiation is low. Evening and afternoon sun in temperate regions of the earth is beneficial. For people living in tropical regions such as India and China, it is recommended to sit out in the sun in the early hours or late hours, avoiding afternoon or midday sun at all costs as exposure can cause more harm than benefits
Importance of vitamin D for kids
Vitamin D breaks down fat instead of water and can be stored in the body, in short, it is a fat solvent. It can also work as a hormone, referred to as prohormone by specialists. It has receptors throughout the body and can influence health factors such as brain development, body structure support, helping the digestion of calcium, etc.
Here are some other important benefits children derive from vitamin D in their body;
- Improved brain function.
- Easy glucose digestion and creating insulin.
- Children with coronary illness can get better with an adequate amount of vitamin D inputs because it supports a healthy circulatory system.
- Improves immunity, which is necessary during the pandemic.
- An important source of phosphate and calcium for stronger bones.
- Ergocalciferol or D2, and cholecalciferol or D3 are delivered by the sunlight.
- Supports great teeth structure.
- Helps reduce the effects of attention deficit hyperactivity disorder, or ADHD, which is common among children.
- Improved mood, and productivity levels.
Sources of vitamin D
Vitamin D is found naturally in nature when children go outside to play, this might not have been permitted during online classes but with schools reopening there is hope. Other sources to introduce vitamin D into the diet of your child are;
- A big boiled egg has enough vitamin D, around 10 IU. Great for breakfast.
- Six IU of the vitamin in 30 grams of cheddar cheese.
- 80 IU if v-D in 170 grams of yogurt.
- Two whole oranges contain 50 IU of Vitamin D.
- Oats commonly eaten with other fruits with vitamin D can contain 19 IU in half a container or half a bowl.
- Low-fat milk, half a bowl has 50 IU of vitamin D.
Adopt a healthy lifestyle, and choose the best dietary options for your children.