Childhood is one of the most rapid periods of growth and development. The body goes through a significant number of changes, and the bones grow quickly as a child gets taller. While vitamin D is important for everyone, vitamin D is especially important during this time because of its role in bone health.
Functions of Vitamin D
Vitamin D stimulates the absorption of calcium and phosphorus, the minerals that form bones, in a child's digestive tract. Without vitamin D, you cannot absorb calcium and phosphorus properly, regardless of how much you consume. Vitamin D also plays a role in immune health, by helping the body fight infections and preventing the development of autoimmune diseases.
Vitamin D Needs
Between the ages of 0 and 12 months, a child needs 400 IU of vitamin D. When a child turns one, vitamin D needs increase to 600 IU per day. This recommendation applies to children and teenagers up to the age of 18, as well as adults up to the age of 70.
Sources
Very few foods contain natural vitamin D. The most significant sources of natural vitamin D are fatty fish, egg yolks and cheese. While you may have a difficult time getting your child to eat fish, scrambling eggs with cheese in the morning can help add to your child's vitamin D intake.
Most of the vitamin D in the American diet comes from fortified foods, such as milk. A cup of milk generally contains 100 IU of vitamin D. Giving your child a cup of milk with breakfast, lunch and dinner will provide half of the vitamin D needs for the day.
A child's skin is also able to synthesize vitamin D with the help of the sun. Exposure to fifteen minutes of direct sunlight every day can provide a significant amount of vitamin D. However, too much sun can cause sunburn and increase the risk of skin cancer.
Rickets
If a child does not consume enough vitamin D, rickets, a disease characterized by weak and soft bones, may develop. According to the American Academy of Family Physicians, the peak incidence for rickets is between the ages of 3 and 18 months. Children with rickets often experience bone pain, stunted growth and muscle weakness. Rickets can also lead to skeletal deformities, such as bowed legs, abnormal spinal curvature and a projected breastbone. Rickets is fully preventable with an adequate intake of vitamin D.
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