Vitamin D is an important nutrient for the overall growth and development of children. It helps the body to absorb crucial minerals like calcium that develops strong bones and teeth. Vitamin D also regulates the immune system, insulin production, and promotes cell growth. So, low Vitamin D levels in the body can cause the weakness of immunity.

Many researchers say that vitamin D deficiency can prevent children from growing to their genetically predetermined height and peak bone mass. Moreover, the deficiency of Vitamin D can cause disease rickets, a condition that can cause bone deformity and fractures. 

Keep reading this blog where I will tell you the dosage and top 5 vitamin D rich foods for your kid. Let’s begin!

How much vitamin D does your kid require?

Babies up to the age of 12 months need 10 micrograms (mcg) or 400 international units(IU) of Vitamin D per day. Children over age 1 need 600 IU, or 15 mcg, daily. It is not necessary for your child to get advised vitamin D every day. Instead, try to average the recommended amounts over the course of a few days or a week.

Sunlight and vitamin D

The body produces vitamin D when exposed to sunlight. It’s unclear how much sun an Indian child needs to maintain good vitamin D levels. However, depending on where you live in India and the time of year, you may need more or less sun exposure. It also depends on the tone of your skin. Those with naturally dark skin need 3-6 times more sun than those with fair skin to make vitamin D.

Top 5 foods rich in vitamin D

As told earlier, Vitamin D is extremely crucial for the growth of your little one. Vitamin D deficiency leads to the weakening of the body’s immunity, which causes children to fall ill again and again. Therefore, providing the kids with a diet high in vitamin D is very important. So, here are the top 5 foods rich in vitamin D that can help your children to grow healthy.

Cow milk

Milk is considered a complete diet for children. So, must include milk in your child’s diet. Try giving cow’s milk. It has a lot of vitamin D and Calcium in it. 


Do give curd in the child’s food. Yogurt is a good source of Vitamin D for the body. Stomach can also benefit from curd. Curd must be consumed by children in summer.


Egg is another great food for kids. Egg is full of nutrients. There is a adequate amount of vitamin D in the yellow part of the egg. One egg a day is good for children.


You can also include mushrooms in your kids’ diet. Mushrooms are also a good source of Vitamin D. Along with this nutrient, mushrooms contain vitamin B1, vitamin B2, vitamin B5, vitamin C and magnesium.


Orange is also a very good food for children. Vitamin D is abundant in oranges. Fruits like oranges are incredibly healthy. It contains calcium, vitamin C and vitamin D.

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