Knowing the value of vitamin D, which is essential for immunity, bone health, and general well-being, will help you keep your child healthy as winter draws near.
As the days grow shorter and the sun hides behind clouds, a silent threat looms over our children: Vitamin D deficiency. This essential vitamin, often referred to as the ‘sunshine vitamin,’ plays a crucial role in bone health, immune function, and overall well-being. Vitamin D is also important as it regulates mental health.
In children, the lack of vitamin D deficiency leads to premature ageing and a weak immune system. McGill University’s research study, published in Science Advances, shows that this seasonal deficiency of Vitamin D can have substantial and long-lasting consequences, especially for children. The study builds upon the findings of a 2001 study from Finland, which discovered that kids who received vitamin D supplementation early in life had up to a five-fold reduced risk of developing Type 1 diabetes in the future.
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Let’s explore the causes, symptoms, and sources of vitamin D for this common wintertime concern:
Vitamin D Deficiency: Causes
There are two main causes of vitamin D deficiency in kids. Firstly, when the child is not getting enough vitamin D in their diet and/or through sunlight. There may be chances that his/her body isn’t properly absorbing or using vitamin D. This may be due to certain medical conditions, the amount of melanin (pigment) in your skin, impaired intestinal absorption, impaired activation in the liver and kidneys, and certain medications.
Surprisingly, even after having plenty of sunshine throughout the year in most parts of India, 70-80 percent of Indians still have low muscle strength due to a deficiency of Vitamin D, as per Max Healthcare.
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Vitamin D Deficiency: Symptoms
Those children who have a mild vitamin deficiency may experience symptoms like weak, sore, and/or painful muscles. A severe deficiency can be identified through certain symptoms, such as incorrect growth patterns due to bowed or bent bones, muscle weakness, bone pain, and deformities in joints. However, this is in very rare cases. On the other hand, the lack of vitamin D in adults isn’t as obvious. The signs and symptoms might include fatigue, bone pain, muscle weakness, muscle aches or cramps, and mood changes, such as gloominess.
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Vitamin D Deficiency: Sources of Vitamin D
The easiest way to synthesise vitamin D in your child’s body is by exposing them to direct sunlight during the winter months. However, some kids spend much of their time indoors, so parents can rely on dietary sources for vitamin D. Try to include foods that are high in vitamin D in your child’s diet. This includes salmon (100-250 IU), sardines (300 IU), tuna (236 IU), mushrooms (100 IU), and hard-boiled eggs (20 IU).
For more kid-friendly options, opt for foods that are fortified with vitamin D. A few foods fortified with vitamin D often include milk (100 IU per cup), yoghurt (100 IU per cup), cheese (100 IU per 3 oz.), breakfast cereal (40-100 IU per serving), etc.
While you can consider eating more foods containing vitamin D and getting more sunlight, healthcare providers often recommend parents provide vitamin D supplements to their children. As per the American Academy of Paediatrics, babies and those under one year must consume 400 IU of vitamin D per day, while 600 IU is essential for toddlers, older children, and adolescents.
