Introduction
As a vitamin that affects numerous bodily functions, vitamin D benefits exceed bone health advantages and affect immunity as well. It facilitates the body's absorption of calcium from meals and its incorporation into bones. Long-term weakening of bone structure results from the body's reduced ability to use calcium when vitamin D levels are low.
Additionally, vitamin D strengthens the body's defenses against diseases and viruses, which aids the immune system. PLoS One. 2017 Mar 8;12 indicates that children who have adequate levels of vitamin D are less likely to get respiratory illnesses.
Sunlight exposure is one of the various ways that people can get vitamin D. Vitamin D in the skin is transformed by the sun's rays into a form that our bodies can utilize. To make sure they're getting a healthy supply of this essential nutrient, children should ideally receive some natural sunlight each day.
Given the restricted availability of natural light, it is not surprising that teens in far northern latitudes are more likely to suffer from vitamin D deficits. Fortified milk and cereals, eggs, cod liver oil, and some seafood are among the foods that contain vitamin D. Get to know all the vitamin D benefits to keep your teen healthy.
Explore How Vitamin D Benefits Teens With Better Overall Health
According to the Dis Markers. 2015 Oct 20, vitamin D insufficiency can have negative effects, such as type 1 diabetes in later life. It's time to understand the advantages rather than put things off.
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Children are more protected against osteoporosis when their calcium and phosphorus levels are well-regulated. Furthermore, it will protect your youngster against fractures and arthritis over time.
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Vitamin D receptors and metabolizing enzymes are present in immune cells such as dendritic, monocyte, B, and T cells. They can control the immune system with the right mineral supplies. Children's immunity to combat germs is strengthened by vitamin D. A stronger immune system helps fend off illness, the flu, colds, and fevers.
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As everyone knows, winter makes it harder for wounds to heal since the cold narrows blood vessels and decreases oxygen and blood flow. However, T-cell regulation, inflammatory control, white blood cell regulation and enhancement, endothelium integrity, and oxygen delivery—all vital nutrients for tissue healing—are all aided by vitamin D.
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According to the Department of Biochemistry, Molecular Genetics Unit, Sree Chitra Tirunal Institute for Medical Sciences and Technology, Thiruvananthapuram, vitamin D helps heart health by enhancing blood vessel activity and controlling blood pressure. Increased risks of heart attacks, strokes, and hypertension have been linked to deficiencies. Vitamin D levels are essential for cardiovascular health.
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Serotonin, a neurotransmitter, helps regulate the brain's levels, which affect social behavior, emotional responses, and neuroprotective functions that help manage mood swings.
What Happens If You Don't Get Enough Vitamin D?
Children who are deficient in vitamin D cannot absorb calcium from their diet; bones become a source of calcium when the body cannot absorb it from food. The body continually seeks the amount it needs and absorbs calcium from available sources. Bone calcium loss is the outcome.
Every day, the average healthy person's bones lose roughly 500 mg of calcium, which is then replaced by the same amount of fresh calcium. Weak and brittle bones result from inadequate calcium replacement caused by vitamin D deficiency.
How Can You Determine Whether Your Teen Kid Is Lacking In Vitamin D?
The easiest way to determine whether your children are deficient is to measure 25-hydroxyvitamin D, a form of vitamin D produced in the liver. Consult your physician to obtain a blood test to determine your 25-hydroxyvitamin D level.
The amount of calcium in bones is determined via bone density examinations. Osteoporosis is indicated by low bone density. A severe lack of vitamin D may indicate osteomalacia (soft bones, Greek lesson). Rickets is a symptom of severe vitamin D deficiency in children.
Vitamin D Rich Foods to Serve Your Teenage Kids
Plants provide vitamin D2 (ergocalciferol), whereas sunlight's UV rays cause the skin to produce vitamin D3 (cholecalciferol). The liver and kidneys first convert vitamin D2 and D3 into forms the body can use, as they are not used directly.
Vitamin D is not found in many foods unless they are fortified, a process of adding nutrients to food. Vitamin D is frequently added to cereal, milk, yogurt, and orange juice. Many organic goods are not fortified to reduce processing.
Fish, particularly fatty, oily fish like salmon, naturally contain vitamin D. When possible, choose wild salmon over farmed ones. According to The Journal of Steroid Biochemistry and Molecular Biology 103(3-5), farmed salmon had roughly 25% the vitamin D level of wild salmon. Additionally, fish liver oils are a source of vitamin D.
Conclusion
It is your duty as a parent to keep your child active and healthy, especially on chilly days. Vitamin D deficiency is a problem that you cannot allow your child to experience. Your child can benefit from even the most basic actions, such as expanding their nutrition, giving them supplements, and allowing them to play outside.
Smriti is a content writer who creates clear, practical, and informative content backed by science and relevant data. With a strong understanding of structured writing, she breaks down complex topics into simple, actionable insights. Her work is focused on helping readers prepare, learn, and grow with confidence and clarity.
The views expressed are that of the expert alone.
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