Vitamin D plays an important role in building strong bones and teeth, mainly because it helps your child’s body to process calcium. Without vitamin D, according to experts, your child may not reach his or her full height and bone density, and in severe cases, he or she may suffer from rickets – a symptom of vitamin D deficiency. This multi tasking vitamin also helps the body’s immune system, cell growth and insulin production, so it’s definitely a necessary nutrient.
During childhood, the vitamin D requirement of the body is 10 micrograms per day. It can be produced by your body when your skin comes into contact with sunshine, but if you’re wearing clothes or sunscreen, as most of us do when we’re outdoors, that won’t happen.
Fortunately, there are several food sources of vitamin D. These include salmon, tuna and mackerel, yoghurt, cheese and fortified milk, egg yolk, margarine and orange juice.
It’s virtually impossible to get too much vitamin D from food sources, although you do want to make sure that you’re not taking too much. So avoid supplements unless your doctor recommends them.