Without vitamin D calciferol – it is impossible to absorb calcium. And even though vitamin D deficiency is quite rare in winter, it is important to make up for the lack of children to their growth, and bone formation occurred without delay.
Fat-soluble calciferol is produced in the skin under direct sunlight (D3) and enters the body with food (D2). Calciferol accumulates in fatty tissue and is consumed as needed.
Summer stocks of the vitamin are enough for all autumn and sometimes for the early winter months. But at the end of winter comes the moment of vitamin D deficiency, so you should get it from food. Moreover, for children, the need for calcium is increased.
The primary source of this vitamin is fish fat. But to take it because of the taste may not be suitable for every child. What other products have enough of this vitamin?
Salmon
Salmon covers the daily requirement of vitamin D and other types of fish – tuna, sardine, catfish, and mackerel. Note that the fish can contain mercury and cause allergies that is why in the diet of the child, the amount should be under control.
Milk
Milk is often part of a children’s menu. One glass of milk is a quarter of the daily dose of vitamin D and calcium, and protein needed for the child’s growth and health.
Orange juice
What child refuses a glass of orange juice, especially in winter when citrus fruits are enough. A glass of orange juice contains half of the daily requirement of vitamin D and vitamin C, essential for immunity during virus season.
Eggs
Sufficient vitamin D is found in egg yolk. But it is also a source of cholesterol; therefore, giving more than one yolk to a child daily is unnecessary. And preferably have the whole egg, it’ll benefit the most.
Cereals
Cereals in varying degrees also contain vitamin D. Make Sure the number, read the label of the product you purchase. The grain is the right source of carbohydrates for the child’s body.
Be healthy!