Boost Your Vitamin D Naturally Try These Indian Foods To Keep Your Kids Energized
Written by Smriti Dey | October 1, 2024
Introduction
Vitamin D plays an important role in a child’s overall growth and development. It helps the body absorb key minerals like calcium, which supports strong bones and healthy teeth. Beyond bone health, vitamin D also supports normal cell growth, helps regulate the immune system, and plays a role in insulin production, all of which are essential for healthy physical development.
Nearly 76% of Indians, according to Nutrients. 2014 Feb 21;6(2), are vitamin D-deficient. Poor eating habits, a preponderance of indoor living, and insufficient sun exposure are some of the contributing factors. Eating foods high in vitamin D is one of the greatest strategies to combat this insufficiency.
Therefore, a low level of vitamin D in the body may result in weakened immunity. According to Indian J Med Res. 2018 Nov;148(5), children who are vitamin D-deficient may not reach their genetically specified height and peak bone mass. Furthermore, vitamin D deficiency can result in rickets, a disorder that can lead to fractures and bone deformities.
Reasons For Children's Vitamin D Deficiency
Vitamin D deficiency in children is more common than many parents realise. Several everyday factors related to lifestyle, diet, and environment can limit a child’s ability to maintain healthy vitamin D levels. Vitamin D insufficiency in children can be caused by a number of factors:
Sunlight exposure causes the body to manufacture vitamin D. Children who live in places with little sunlight, wear sunscreen all the time, or spend less time outside are more vulnerable.
Significant levels of vitamin D are found in very few natural foods. A youngster may not receive enough vitamin D if their diet does not include fortified foods such as milk, cereal, and fatty fish.
Vitamin D content in breast milk is low. Infants who are exclusively breastfed and do not take vitamin D supplements are more likely to get a deficiency.
The skin's capacity to generate vitamin D from sunshine is diminished by melanin, the pigment that gives skin its color. Darker-skinned kids might require more sun exposure to produce enough vitamin D.
Vitamin D deficiency can result from illnesses like celiac disease and cystic fibrosis that impair the gut's capacity to absorb fat.
Try These Indian Foods To Boost Vitamin D Naturally In Your Kids
Bangda (Mackerel) Curry
Since mackerel contains substantial amounts of vitamin D, as well as omega-3 fatty acids, Bangda curry is among the most reliable natural dietary sources of vitamin D in Indian cuisine. In order to preserve the fish's nutritional value and create a flavor profile that kids can savor with rice, coastal households frequently make this curry using fresh bangda cooked in a flavored coconut or tamarind base. Because oily fish provides D3, the highly bioavailable form that the body absorbs well, the dish is a good way to increase vitamin D intake.
Tandoori Salmon
Traditional flavors and one of the best natural sources of vitamin D are combined in Indian-style tandoori fish. High levels of vitamin D3 found in salmon help children's developing immune systems, cell control, and general health. Salmon retains its nutritional content and acquires a well-known flavor that appeals to Indian palates by marinating it in yoghurt, mild spices, and lemon juice before baking or grilling it. Families in cities where kids spend a lot of time indoors and can find it difficult to get enough vitamin D will find this dish very beneficial.
Fortified Milk-Based Paneer & Cheese
Families can easily incorporate vitamin D into their children's meals by using paneer and cheese made from fortified milk. Fortified dairy products contribute significantly to daily consumption since vitamin D is transferred into paneer and cheese during preparation. Without changing eating habits, school lunches or dinner menus can include paneer subzis, cheese sandwiches, or paneer bhurji. Using fortified dairy products can naturally enhance Vitamin D exposure, especially when sunlight is scarce, as many Indian households already routinely consume dairy. When used regularly, fortified milk dramatically improves children’s and teenagers’ vitamin D levels, according to a fortification study conducted in India.
Mushroom Masala
When made with sun-exposed mushrooms, masala mushroom becomes a vitamin D-supporting meal since UV radiation encourages the production of vitamin D2 in the mushroom tissue. When mushrooms are cooked with tomatoes, onions, and mild spices, the texture is preserved while a kid-friendly flavor is added. Even though vitamin D2 is not as powerful as vitamin D3, it still makes a significant contribution to total consumption when taken on a regular basis. Including sun-exposed mushrooms in weekly meals helps diversify dietary sources of vitamin D, as many children's sun exposure varies due to indoor and academic schedules. Given the prevalence of vitamin D deficiency in all age categories, Vitamin D Deficiency in India: Prevalence, Casualties and Interventions study emphasizes the importance of increasing the variety of food-based vitamin D options.
Fortified Milk Kheer
Fortified milk kheer turns a popular Indian dessert into a nutritious source of vitamin D. Vitamin D is added to fortified milk, which keeps the nutrient when cooked slowly with rice, cardamom, or nuts. This creates a soothing dish that kids will love. Since kheer is frequently consumed by Indian children during festivals or as a dessert at home, making it with fortified milk guarantees that every serving helps meet daily vitamin D requirements. This is particularly crucial in homes where kids don't get much sunlight or have irregular outdoor schedules.
Egg Curry
When included in regular meals, egg curry, a popular and well-liked Indian food, can help children's vitamin D consumption. It can be eaten for lunch or dinner because it is simple to mix with bread, chapati, or rice. The vitamin D content supports healthy tooth development and bone strength by improving the body's ability to absorb calcium. Additionally, egg curry is a great addition to family meals, making it easier for kids to eat without opposition. It is still light and appropriate for growing youngsters when made at home with basic cooking techniques. Including egg curry on a regular basis can help maintain a consistent nutritional intake without the need for supplements.
Fish Fry
Another traditional Indian dish that might help children's vitamin D levels naturally is fish fry. One well-known source of vitamin D that the body can effectively absorb is fish. It can be nutritional and kid-friendly when made at home with shallow frying and little oil. Simple meals like rice and veggies go nicely with fish fry, keeping things in balance. The immune system, general growth, and bone health can all be supported by eating fish fry once or twice a week.
Conclusion
One important nutrient that is essential to your child's growth and development is vitamin D. But many kids are susceptible to vitamin D deficiency, which, if undiagnosed and mistreated, can cause major health problems. You can protect your child's health and wellbeing by being aware of this prevalent vitamin shortage.
References
https://pmc.ncbi.nlm.nih.gov/articles/PMC3942730/
https://pmc.ncbi.nlm.nih.gov/articles/PMC4179178/
https://pmc.ncbi.nlm.nih.gov/articles/PMC6366270/