As schools reopen after the long summer break, most parents are focused on keeping their children healthy, especially with the lingering concerns around seasonal flu, viral infections, and the shadow of COVID-19. There is a great chance of your child catching up illness soon after going to school. Many viral illnesses like common cold, sore throat, stomach flu, respiratory illness and influenza, affect children soon after school begins and when the climate slowly shifts, says experts.
Worry not, one of the powerful ways to safeguard your child from seasonal illnesses is by building a robust immune system. Good nutrition and a wholesome and balanced diet immensely help to nourish your child’s health. One such nutrient that plays a significant role in strengthening immune function is vitamin D.
We all know that vitamin D helps maintain bone health, but it also enhances the body’s immune function, making the child less vulnerable to infections. While sunlight is a powerful source, adding a rich array of natural sources from diet is vital, especially for children spending long hours at school. The human body typically utilises and absorbs nutrients more readily when they come from natural food sources, rather than processed ones.
To Stay Healthy And Disease-Free, Shop From Our Wide Range Of Immunity Boosters, Right Here!
The more colourful your kids’ plate is with a broad spectrum of foods from the list we have curated below, the better their immune health.
7 Must-Add Vitamin D-Rich Foods
Fortified Milk/ Plant-Based Milk Alternatives
Most commercial cow's milk and plant-based options like soy or almond milk are fortified with Vitamin D. Having a glass of warm milk in the morning or before bed is ideal to boost vitamin D intake and trigger the immune system. In addition, the right combination of calcium and vitamin D helps to strengthen bones and better immunity.
Eggs
Egg yolks are naturally rich in Vitamin D. Choosing organic or free-range eggs offers higher vitamin D levels than normal ones. Give your child scrambled eggs for breakfast or a boiled egg in the lunchbox..jpg)
Fatty Fish
Salmon, mackerel and tuna are fatty fish that contain vast reserves of vitamin D. Adding 75 grams per serving of fish at least twice a week helps to trigger the immune system and boost brain health.
Fortified Cereals
Breakfast cereals are fortified with vitamin D and other vital nutrients essential for building a robust immune system. Combine breakfast cereal with fortified milk for a double dose of vitamin D and stay energised and nourished all through the day.
Pro-Tip: Opt for low-sugar cereals to reduce sugar intake and maintain a healthy diet.
Cheese
Most kids love cheese, and cheese varieties like Swiss, mozzarella, and cheddar contain small amounts of Vitamin D. Adding cheese to sandwiches, rolls, wraps, or pasta is a great way to pump your child’s vitamin D intake.
Pro-Tip: Cheese is a kid-friendly snack that pairs well with fruits or crackers.
Mushrooms
Sun-dried or UV-exposed mushrooms like maitake and shiitake are a good source of Vitamin D2. Blend them into pasta, soups or stir fries.
Pro-tip: Leave store-bought mushrooms in sunlight for a few hours before cooking to boost their Vitamin D content.
Yogurt Fortified Varieties
A few brands offer Vitamin D-fortified yogurt, which also supports gut health. Add honey, fruits, or granola for a tasty and nutritious snack.
Remember
Along with supplementing your child's diet with natural food sources of vitamin D, let them get 15–30 minutes of safe sun exposure, preferably in the morning, which helps the body naturally synthesise Vitamin D. Motivate your child to be active and engage in outdoor play activities after school or during weekends.
(This article is reviewed by Kalyani Krishna, Chief Content Editor)
Author Profile:
M Sowmya Binu:
With over 15 years of expertise and a Postgraduate degree in Nutrition, M Sowmya Binu is a seasoned professional in the field of nutrition. Specialising in tailoring personalised diet plans, she underscores the significance of a balanced approach to health, emphasising the integration of medication with dietary intake for holistic wellness. Passionate about equipping individuals with knowledge to make informed decisions, Sowmya adeptly develops insightful content encompassing a wide array of topics including food, nutrition, supplements, and overall health.
References:
Vitamin D and Immunity in Infants and Children
Geneviève Mailhot 1,2,*, John H White 3,4,
https://pmc.ncbi.nlm.nih.gov/articles/PMC7282029/
Vitamin D in pediatric age: Current evidence, recommendations, and misunderstandings
Antonio Corsello 1,†, Giulia C I Spolidoro 1,†, Gregorio P Milani 1,2,*,†, Carlo Agostoni 1,2,†
https://pmc.ncbi.nlm.nih.gov/articles/PMC10060648/
