Vitamin D

Tips To Include Vitamin D Vegetables In Your Kids' Meals and Snacks

Written by Kaushiki Gangully
Published: May 22, 2024

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Nowadays, many children suffer from a dearth of calcium and vitamin D in their body. This is nothing but the result of kids rarely playing outdoors anymore. With summer raising the heat every day, it is also not safe to remain in the heat and under the vicious sun longer than necessary. But what about the daily vitamin D requirement of the human body for maintaining bone health, improving brain activity, protection from allergic sensitization, and boosting immune function?

Since vitamin D deficiency can lead to a host of disorders and diseases, that is where parents need to step in and step up their nourishment skills. But kids can often be fussy about vegetables and certain food groups, especially when tasting them for the first time. Include vitamin D-rich vegetables into your kids’ daily meals and snacks with these helpful tips.

Vitamin D Vegetables To Add In Your Kids' Meals and Snacks
1. Pair green salads with proteins for a vitamin D boost

Salads are one of the most nutritious foods, as they include leafy and green vegetables, rich in vitamins, in your kids’ diet. Highly recommended by doctors, consumers of salads enjoy a more nutrient-rich diet compared to those who simply eat other food groups like carbs and proteins for nourishment. Pair your choice of green vegetables spinach, kale, broccoli, or a low-fat homemade dressing, with some proteins like grilled tofu or salmon or chicken, for a surge in vitamin D levels. Thanks to the protein, vitamins, minerals, antioxidants, and healthy fats, your child will remain full longer and have a stronger immune system

2. Include mushrooms more in your kids’ diet

Recent research has commended mushrooms for their high content of vitamin D. Since commonly consumed mushrooms are low in calories and a rich source of protein, fiber, and antioxidants, it makes them the perfect addition to your kids’ diet, in order to meet their daily vitamin D requirements. Include mushrooms in soups and sauteed vegetables or make it the focus of the meal by grilling or making a special curry of it. You can also make stuffed mushrooms with a variety of healthy and fun fillings to tempt your kids into eating vitamin D of their own will.

3. Use dairy to cover the taste and texture of green vegetables

Dairy, aka cream, milk, butter, paneer, yogurt and cheese are great at rejuvenating any dish, but they are equally good at covering up the taste of unappealing but healthy vegetables. Ensure your dish has more redeeming qualities, like two or more vegetables rich in vitamins and micronutrients, before using dairy. Some excellent examples of vitamin D-rich vegetable dishes are methi malai matar, palak paneer, cheese fondue with steamed veggies, and Ema Datshi and vegetables, a Bhutanese dish made from cheese, chilies, and vegetables of choice.

4. Combine homemade carb-rich foods with varieties of veggies for a wholesome meal

Stop loading your kids' tiffin boxes with pasta and pizzas full of cheese and meat only. Eating vegetables can be fun, especially when used in cool Neapolitan-style pizzas, veggie-filled risottos, and pasta primavera. Just avoid processed cheese and meat. Instead, grill proteins at home and add only moderate amounts of parmesan or mozzarella cheese for a healthy enjoyable experience that secretly also charges your kids vitamin D levels.

5. Sneak different vegetables into your kids’ meal via soups and smoothies

An easy way of getting your kids to eat vegetables is going back to their childhood. Just as you fed your kids vegetable purees as a baby, use different kinds of vitamin D-rich vegetables to create healthy and wholesome soups and smoothies. Pair some exciting spices and veggies to create soups that are undetectable and scrumptious. As for smoothies, once delicious fruits, honey and dairy join hands, vegetables are bound to score for victory with no complaints from the fussy recipient.

6. Go global with vegetables and food ideas, kids love innovative and thoughtful dishes

Children are adventurous creatures. Though not all kids are open to the idea of new foods and textures, creating fun and exciting international dishes always spices up the game of nourishment for children. Cut their vegetables in fun shapes, make healthy dips at home to go with vegetables and opt for the air-fryer while making vegetable chips and fries to ensure minimal empty calories are involved.


It is not nice to trick kids or coerce them into eating foods they do not like. But since children are rarely capable of knowing their own good at a tender age, especially about their health, parents must ensure their healthy and wholesome development. And if that includes creatively approaching food and incorporating vitamin D vegetables into their snacks and meals, then there is no harm or shame in that. The key is to introduce kids to vegetables as appealing snacks as early as possible. Else, these tips to include vitamin D vegetables in your kids’ meals and snacks are highly relevant.

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The views expressed are that of the expert alone.

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