How Vitamin D Can Help You Stay Healthy During Cold and Flu Season
Written by Tarishi Shrivastava | October 1, 2024
Introduction
Shorter winter days and colder mornings often mean kids spend less time outdoors, which naturally lowers their exposure to sunlight. This also reduces the body’s ability to make vitamin D, a nutrient that plays an important role in helping kids stay healthy during the cold and flu season. According to a research published in Epidemiol Infect. 2014, even a small drop in vitamin D levels can influence how well their immune system responds to seasonal infections. Because sunlight is the strongest natural source of vitamin D, which is especially important for families in winter.
Vitamin D supports immunity by helping the body strengthen its defence cells, and it also plays a major role in bone growth. Several studies show that kids with better vitamin D levels often maintain stronger resistance during seasonal illness spikes. Since sunlight is limited in winter, food becomes an easy way to maintain balance. Enriched milk, eggs, curd, ragi, and certain juices offer steady support without needing supplements in most cases.
Small lifestyle choices also make a noticeable difference. Even a short time in mild morning sunlight can help the body make vitamin D efficiently. Pairing this with vitamin D-rich foods gives kids a stronger foundation throughout the cold season. With simple changes, families can support better immunity, better energy, and overall comfort for kids during months when they need extra care.
7 Everyday Habits That Strengthen Vitamin D Levels in Winter
Vitamin D also supports bone development, muscle function and overall energy levels, three areas that influence how active and comfortable kids feel throughout winter. Because this season often brings more time indoors, smaller diet and lifestyle changes can make up for the drop in sunlight exposure.
With simple adjustments, parents can support kids’ health throughout the cold season. A balanced routine that includes sun exposure, nutrient-rich foods and gentle outdoor habits can keep their immunity stronger and help them sail through winter with greater comfort and confidence.
Morning Sun Time
Spending even a short period outdoors in mild morning sunlight helps kids generate vitamin D naturally. Research published in Dermatoendocrinol. 2013, shows that sunlight triggers the skin to produce vitamin D, making it one of the easiest ways to support immunity during the cold and flu season. Even a few minutes on the balcony or terrace encourages healthy vitamin D levels when days are shorter. Morning light is gentle, making it suitable for kids throughout winter. Consistency matters more than duration, so small daily exposure is often helpful.
Enriched Milk in Daily Meals
Milk is one of the most reliable dietary sources of vitamin D for kids, especially during winter. According to FSSAI, since sunlight exposure decreases, enriched milk helps balance daily levels and supports the nutrients required for growth. Vitamin D in milk helps the body absorb calcium more effectively, strengthening bones and improving overall energy. Warm milk also fits easily into winter routines, whether served plain, with cocoa or mixed with ragi.
Outdoor Play During Mild Sunlight
Outdoor play naturally increases movement, improves mood and exposes kids to sunlight. Even in winter, a few minutes of gentle outdoor activity helps the body make vitamin D efficiently. As per a study published in Bioinformation. 2022, light activities like walking, cycling, or simple games make the process enjoyable rather than forced. Regular movement also supports better immunity because physical activity keeps the body active and responsive. Encouraging kids to step outdoors during midday, when the sun is slightly stronger, is often enough to maintain vitamin D levels.
Eggs Added to Breakfast or Snacks
Eggs are among the richest natural sources of vitamin D, with the yolk containing most of the nutrients. Because many kids already enjoy eggs in different forms, boiled, scrambled, omelettes, or French toast, this food fits easily into winter meals. Research shows that including eggs helps support bone strength, immune response and energy levels, all of which matter during cold and flu season. Pairing eggs with whole grains or vegetables gives kids a balanced start to the day.
Ragi in Winter Foods
Ragi (nachni) contains vitamin D and is widely used in Indian households, making it a practical addition during colder months. According to the Dietary Guidelines For Indians, its natural nutrient profile supports strong bones and steady energy, which are especially useful for growing kids. Ragi porridge, dosas or rotis can easily become part of winter meals. Warm ragi drinks also make soothing evening options. Since winter often reduces sunlight exposure, regularly consuming ragi helps maintain vitamin D levels naturally.
Warm Paneer-Based Dishes
Paneer contains vitamin D and calcium, making it a beneficial winter food for kids. Warm dishes like paneer bhurji, paneer paratha, or lightly sautéed cubes provide comfort while supporting bone strength and immunity. According to the Dietary Guidelines For Indians, paneer is also protein-rich, which helps muscles stay strong during colder months. Including paneer in lunches or dinners adds variety to winter meals without complicating cooking. Because vitamin D helps the body absorb calcium more effectively, paneer becomes even more useful during seasons when sunlight is limited.
Boosted Juices or Cereals
Boosted juices and cereals offer a convenient way to support vitamin D levels when kids are indoors more often. Many brands enrich their products with vitamin D, making them useful additions during winter when sunlight decreases. A small serving at breakfast helps balance daily intake and supports immunity. Pairing cereals with warm milk or juices, and serving them with snacks makes this habit simple and practical. As per a study published in Nutrients. 2014, these foods also provide vitamins and minerals that work alongside vitamin D, supporting energy and overall wellness during cold and flu season.
Conclusion
Maintaining healthy vitamin D levels during cold and flu season becomes easier with small, consistent habits. Combining sunlight, food and gentle outdoor routines helps kids build stronger immunity when winter challenges appear. These changes fit naturally into daily life, giving kids the support they need for better health, steady energy and overall comfort throughout the season.
References
https://pmc.ncbi.nlm.nih.gov/articles/PMC4179178/
https://nin.res.in/dietaryguidelines/pdfjs/locale/DGI_2024.pdf
https://pmc.ncbi.nlm.nih.gov/articles/PMC6470839/
https://pmc.ncbi.nlm.nih.gov/articles/PMC10326332/
https://fortification.fssai.gov.in/commodity?commodity=fortified-milk
https://pmc.ncbi.nlm.nih.gov/articles/PMC3897598/