How to Combat Vitamin D Deficiency Symptoms in Kids

Introduction

A healthy diet is made up of different kinds of nutrients. This consists of vitamins, minerals, protein, and other macro nutrients. Vitamin D is one such micro nutrient that is essential for bones, immunity, and the overall health of the body. As per NIH, vitamin D can play a crucial role in the growth and development of children, primarily in the early years of childhood.

It is essential for the absorption of calcium and phosphate, both which can help in the development of stronger teeth and bones. Vitamin D can help in supporting the immune system, regulation, insulin production, and cell growth. It can also act as a hormone in the body and prevent risk of bone deformity caused by different types of deficiencies. However, lack of vitamin D in the body will also lead to a number of health issues.

Symptoms of Vitamin D deficiency

As per NIH, there are multiple symptoms of vitamin deficiency that parents can clearly spot early on among kids. This includes fatigue, muscle pain, weak immunity, frequent infections, higher anxiety, and a lot more. Among growing kids, it may lead to hindrance in growth. For slightly older people, hair loss can be a sign of vitamin D deficiency as well. However, before reaching any conclusion, it is always better to reach out to a medical health practitioner for proper diagnosis.

How to Treat Vitamin D Deficiency

Vitamin D is critical for a person from infancy to adulthood. In any case, it should not be avoided and should become a proper part of one's diet. It is essential for muscle and development. A person suffering from vitamin D deficiency is also at a higher risk of kidney problems, cystic fibrosis, and chronic problems related to liver. Here is how one can treat vitamin D deficiency.

Proper Sunglight

Sunlight is one of the best sources of vitamin D and the best part is that one doesn't have to spend any money on it. As per NLM, staying in the sun for 15 to 20 minutes every day can fulfil one’s vitamin D requirement. Kids and adults may go out for an early morning walk for 15 to 20 minutes. That can give them the daily dose of morning sunshine. Many times due to limited exposure, kids me suffer from vitamin D deficiency. Moreover, constantly wearing sunblock or covered clothes may also be a reason why one has weak bones.

Fatty Fish

As per NIH, fatty fish is one of the best sources of vitamin D and is also rich in antioxidants. In salmon especially, one can find higher amounts of vitamin D. Other varieties such as blue fish are a great option for high amounts of vitamin D. One can consume fish in a lot of different varieties. One is having grilled fish with a little bit of butter that is the healthiest way of eating fish. Other than this, one can also make delectable dishes like fish fingers and fish chips.

Egg Yolks

Egg yolks, especially the one fortified with vitamin D are one of the healthiest sources of nutrients. Rich in carbohydrates, fats and many micronutrients such as vitamin D. As per NIH, egg yolks are also good for the immune system, the bones and may also help in the better absorption of calcium and phosphate in the body. Moreover, they can be indirectly used in a lot of different desserts, savoury dishes and even consumed in the form of an omelette or with some breads as French toast.

Mushrooms

As per NLM, mushrooms are one of the best sources of vitamin D. There are a specific variety of wild mushrooms that are exposed to sunlight. Such mushrooms can enhance vitamin D in the blood levels of a person. Moreover, mushrooms can also be added in a diverse range of dishes. This includes sandwiches, pizza, pasta, and so much more. The best part is that mushrooms can also be a great alternative for non-vegetarian dishes as it has a meaty texture which is quite versatile.

Dairy Products

A number of dairy products like milk and cheese can be a great source of vitaminD, depending upon their exact variety. As per NLM, eggs, and milk can be a great source of vitamin D. Not only are they rich in vitamin D, but also provide a lot of extra nutrients such as protein, carbohydrates, fats, minerals, and others. In fact, different types of dairy products can be added into a child's diet for a more balanced and healthy consumption.

Conclusion

These are some of the best sources of vitamin D. The best way to combat vitamin D deficiencies is to add such sources of food in one's diet. However, if one feels that after persistent consumption of healthy food, they're still not recovering from their deficiency, then we must go to a professional nutritionist or a doctor.