Growing kids need the right mix of nutrients to build strong bones, immunity, and overall development, and vitamin D3 plays a major role in all of this. It helps the body absorb calcium, which is essential during the growing years when bones are lengthening and muscles are building. But for vegetarian families, getting enough D3 through diet can be tough, as most natural sources come from animal products.
While sunlight is one of the best sources of vitamin D, daily sun exposure isn’t always enough, especially during monsoons, in colder climates, or when kids are indoors most of the time. That’s why adding food-based sources of D3 becomes important, even more so for vegetarian diets that avoid fish, meat, or eggs.
The good news is that several Indian foods, such as fortified milk, mushrooms, and certain types of cheese, provide this essential vitamin. These can be worked into everyday meals—whether it’s a glass of fortified milk with breakfast or mushrooms in a simple pulao or curry. Even for lactose-intolerant kids, plant-based milks with added D3 can be a great support if chosen wisely.
Vitamin D3 is an essential nutrient that helps kids absorb calcium, build strong bones, and support their immune system. While the sun is the primary source, it’s not always possible for children to get enough. For vegetarian families, getting D3 from food can be a bit tricky since it’s mostly found in animal products. Here’s a list of healthy options for growing children, including options for those who are lactose intolerant.
According to a study published in J Ayurveda Integr Med. 2024, ghee is a staple in many Indian kitchens. It is not only rich in healthy fats but also aids in the absorption of fat-soluble vitamins, including vitamin D3. It has small amounts of naturally occurring vitamin D if sourced from cow’s milk. A teaspoon of ghee on chapatis, rice, or dals enhances taste and boosts nutrient intake.
Kids love paneer and can be made at home from cow’s milk, which has small amounts of vitamin D. As per a study published in J Food Sci Technol. In 2011, it provided a combination of protein, calcium, and fat that supports bone growth. Popular dishes like palak paneer, paneer bhurji, or paneer paratha make it easy to include in daily meals. When paired with ghee or vegetables, the D3 absorption improves further.
Curd made from whole cow’s milk is good for the gut and also provides a small amount of vitamin D. Research published in J Family Med Prim Care. 2018 suggests that it supports the gut microbiome, which helps absorb D3 and calcium. Serve it plain, mix with fruits for a healthy dessert, or turn it into raita.
According to the FSSAI, Cheese, especially that made from cow’s milk, can contain traces of vitamin D3; it also contains protein and calcium, which are essential for growing bones. Processed cheese slices, cheese cubes, or shredded cheese in sandwiches and pasta make it kid-approved. Cheese can be included in lunchboxes or as a quick snack with fruit to support energy and bone health.
Sprouts are packed with nutrients that support overall health and digestion. According to a study published in Nutrients. 2021 is a good source of vitamin D3, and it also supports a healthy gut, making it easier to absorb fat-soluble vitamins. Include sprouts in bhel, parathas, or chaats with lemon and salt. This not only makes meals colorful but also supports better nutrient use from other D3-rich foods.
As per the study done by FSSAI, for lactose-intolerant kids, enriched soy milk is a safe and healthy option. It’s often boosted with vitamin D3 and calcium, just like cow’s milk. Soy milk can be used in smoothies, porridge, or even tea. It blends well with fruit and nut-based recipes and is a balanced drink for kids with dairy restrictions.
Getting enough Vitamin D3 is essential for your child’s healthy bones, growth, and immunity. While vegetarian diets may have limited natural sources, traditional Indian foods like ghee, paneer, and curd still offer valuable support. With thoughtful meal planning, even lactose-intolerant kids can benefit through options like fortified plant-based milk or sesame-based dishes. Remember, sunlight also plays a significant role—combine outdoor play with a balanced diet for optimal results. By making small, consistent choices, you can provide your child with a foundation for stronger bones, improved focus, and overall well-being that will last a lifetime.