Vitamin D is essential for the health of anyone regardless of age. But it is even more important for pregnant women and growing children. It is an essential nutrient that helps calcium work well by strengthening bones and the body in general, as it is also important for the immune system and heart health.
This vitamin is produced in the body when we are exposed to solar health, but it is also present in foods that cannot be missing from the diet of a family, since they are important for both children and adults. It is better that, for example, in pregnant women skip vitamin D supplements, because the ideal is to take it naturally through diet.
To have good levels of vitamin D, a daily exposure to the sun for about 15 minutes three or four times a week is recommended. or 10 minutes a day on face and hands. There are also certain foods that can help you increase your levels of vitamin D in the body and not be in danger of a deficit. These foods are:
- Blue Fish. Oily fish such as salmon, herring, sardines, and anchovies are rich in vitamin D.
- Milk and its derivatives (yogurts, cheeses). It is preferable to choose whole dairy products to skimmed ones since it favors the assimilation of vitamin D.
- Eggs. It is a great source of this vitamin.
- The cereals. Children love to drink them with milk.
- Beef liver. It is a great source of iron, folate, and vitamin D.
With these foods in the family diet and with regular exposure to the sun, even in small amounts, then vitamin D will not be a problem and your children's bones will grow strong and healthy.