Vitamin D

Vitamin D Fruit And Vegetable Smoothies For Active Kids

Written by Kaushiki Gangully
Published: May 22, 2024

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Vitamin D is an essential nutrient for kids. Not only does it help build bones, boost immunity, and improves brain health but also makes growing children stronger and smarter. Usually found in dairy products, meat, fish, fortified cereals, and mushrooms, vitamin D is present in small amounts in few vegetables and fruits. Sunlight is a major source of vitamin D, which is why kids nowadays get little of it from their daily outdoor activities.

Cooped up in classrooms and tuitions all day, few kids get to go out and play in the open air everyday. And during holidays, most kids are lonely and bored enough to resort to mobile phones instead of outdoor sports. Therefore, in order to ensure your kids get more energy and become active, include these quick and convenient vitamin D fruit and vegetable smoothies in their diet this summer.

Vitamin D Fruit And Vegetable Smoothies for Your Kids
1. Emerald Smoothie

Emerald smoothie is a smart green smoothie that abounds in green leafy veggies and tasty fruits of choice. Combine kale and celery with honey, frozen berries of choice, pineapple, Greek yogurt and milk of choice for a luscious and creamy smoothie. Though the color appears emerald green, it tastes awesome and hides the taste of the healthy greens well. Abounding in vitamin D, calcium, vitamin K, vitamin C, vitamin A, folate, potassium, and iron, this super drink is a salad and refreshing enough to beat the heat while appealing to kids.

2. Strawberry and Spinach Smoothie

Strawberry and spinach smoothie is a great way of sneaking greens in while the pretty, pink color and appetizing taste draws kids in. After a hard day at school, when your active kids do not feel like eating but need to gather energy for the rest of the day filled with studying and activities, go for this smoothie. Take vanilla Greek yogurt, milk of choice, a tablespoon of ground flax seeds, and one cup of frozen strawberries as well as fresh spinach. Add all the ingredients to a blender and blend until smooth and lump-free. Feel free to throw in a few remaining frozen berries, or a dash of honey for more flavor. This smoothie provides vitamin C, vitamin D, vitamin K, calcium, potassium, and fiber to kids.

3. Golden smoothie

This smoothie has this name thanks to its beautiful ingredients and their nourishment. Combine chilled chunks of mangoes, bananas, orange pulp, celery stalks, honey, grated fresh ginger, lemon juice, yogurt, and non-dairy milk of choice (oat milk, coconut milk, almond milk, and more) in a blender and blend on high speed. Serve with fresh chunks of fruit to your kid and watch them gulp down this immunity boosting drink rich in vitamin D, calcium and other necessary micronutrients that play a vital role in bone-building, improved brain activity, good metabolism, proper immunity modulation and other significant bodily activities.

4. Banana and hazelnut smoothie

Rich in potassium, magnesium, vitamin C, and vitamin B6, bananas greatly enhance the nutritional value of hazelnuts when combined in a food, as the latter possesses lots of dietary fiber, calcium and iron. Combine the two in a blender with some chia seeds, vanilla Greek yogurt, milk, honey, cocoa powder or nut butter of choice and ice, and blend till smooth and creamy. Ensure the drink is nourishing while being satisfying and filling, do not overdo the sweeteners and flavorings. This drink packs a good punch of vitamin D, antioxidants and calcium from its ingredients and keeps kids feeling full for a longer period.

5. Papaya and almond smoothie

Low on the glycemic index with protein, fiber, magnesium, potassium, copper, and vitamin A, papayas are a super-fruit that cater to the diabetics as well. As for almonds, they are the king of nuts for a reason. Chock full of vitamin E, manganese, riboflavin, phosphorus, and calcium, almonds are also a rich source of protein. When combined with dairy, each brings out the best of one another giving rise to a drink that is great for the skeletal system, digestive system, blood sugar levels, and energy levels of kids. Plus, the drink is packed with vitamin D and calcium, making it the perfect replenishing drink for days your kids are cooped up at home and need their daily dose of vitamin D.


It takes more than one to tango, and similarly vitamin D must be aided by vitamin K to synthesize calcium, phosphorus and other bone-building nutrients. In this complex inter-connected procedure, most major groups of food, like dairy, fish and lean meat, fresh vegetables and fruits are useful in providing kids with their daily vitamin dosage, especially vitamin D, when they cannot play in the sun. Vitamin D is crucial if kids are to battle diseases like rickets and osteoporosis and keep them at bay. So to ensure that their bone density does not decrease, take action now. Start introducing vitamin D fruit and vegetable smoothies to kids now, so that their palate is enhanced, their mind and body are cool in the heat, and their bones can take care of themselves.

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