Vitamin D is often called the “sunshine vitamin” because our bodies can make it when our skin gets sunlight. But sunshine isn’t the only way to get it — there are also tasty foods and healthy habits that can help. For growing kids, vitamin D plays a special role in keeping their bodies strong and healthy.
What is Vitamin D?
Vitamin D is a nutrient that helps our bodies use calcium and phosphorus. These minerals work together to build strong bones and teeth. Without enough vitamin D, our bodies can’t use calcium properly, no matter how much we get from food or milk.
Think of vitamin D as the “helper” that makes sure calcium can do its job — a bit like a key that unlocks a door.
Why is Vitamin D Important for Kids?
Children’s bones grow quickly, and their bodies are busy building a strong foundation for the future. Vitamin D helps in:
- Bone growth – Keeps bones strong and supports proper development.
- Teeth health – Helps teeth grow strong and stay healthy.
- Muscle strength – Supports muscles so kids can run, jump, and play.
- Immunity – Helps the body fight off common illnesses.
When kids get enough vitamin D, they’re more likely to grow tall, strong, and active.
How Can Kids Get Vitamin D?
There are three main sources of vitamin D for kids:
- Sunlight
Spending a little time in the sun (while being sun-safe) can help the body make vitamin D naturally. In many places, 10–20 minutes of gentle sun exposure a few times a week can make a difference. - Foods
Some foods naturally contain vitamin D, such as:- Fatty fish (like salmon or tuna)
- Egg yolks
- Fortified milk or plant-based alternatives
- Fortified breakfast cereals
- Supplements
Sometimes, a doctor might recommend a vitamin D supplement, especially if a child isn’t getting enough from food or sunlight.
Fun Ways to Boost Vitamin D
- Play outdoors: Cycling, skipping, or playing at the park.
- Picnic lunches: Eat outside on sunny days.
- Cooking together: Make scrambled eggs or fish dishes that are rich in vitamin D.
- Winter activities: Even on cloudy days, some sunlight still reaches the skin.
While sunlight is great for vitamin D, too much can harm the skin. Always remember hats, shade, and sunscreen when outdoors for long periods.
The Bottom Line
Vitamin D might be small, but it’s a powerful helper in keeping kids’ bones, teeth, and muscles strong. With a mix of sunlight, healthy food, and active play, children can get the vitamin D they need to grow healthy and happy.
