What Can Children Eat To Get Their Vitamin D?

Children in the United States aren't getting enough vitamin D, according to Frank Greer, M.D., a professor of pediatrics at the University of Wisconsin. Because deficiencies of this vitamin can potentially lead to health problems, the American Academy of Pediatrics, or the AAP, doubled its recommended daily intake of vitamin D for children in 2008. Not many foods contain vitamin D naturally, but a number of foods are fortified with it, and there are other ways for children to get this essential nutrient.

Vitamin D Benefits

Vitamin D helps build strong bones. Deficiencies can lead to rickets, a disease in which children's bones soften and grow abnormally. The AAP indicates that vitamin D deficiencies may also increase the risk of type 1 diabetes, also known as insulin-dependent diabetes. Additionally, research suggests vitamin D may boost immunity and protect against a host of other diseases, including certain cancers, cardiovascular disease, multiple sclerosis and type 2 diabetes. "The bottom line is that vitamin D is an important nutrient for children and adults," says Dr. Greer, who is chair of the AAP Committee on Nutrition.

Natural Food Sources

Fatty fish, like salmon and tuna, and cod liver oil are the best natural food sources of vitamin D. One teaspoon of cod liver oil has over 400 International Units, or IUs, of vitamin D, which is the AAP's minimum recommended daily intake for children. One 3-oz. serving of salmon contains 447 IUs and one small can of tuna packed in water has 154 IUs. Other food sources of vitamin D include beef liver, egg yolk, sardines and Swiss cheese, but these foods contain much less vitamin D than fatty fish and cod liver oil. Since the top food sources of vitamin D aren't big favorites with kids, Greer suggests sneaking them into other foods to help increase your child's intake of vitamin D. Instead of serving a fish fillet, for instance, add bits of it to casseroles, scrambled eggs and sloppy Joes.

Fortified Foods

Because so few foods naturally contain vitamin D, this essential nutrient is added to many foods. Fortified foods provide most of the vitamin D in the American diet, according to the National Institutes of Health's Office of Dietary Supplements, or ODS. Milk is fortified with at least 115 IUs per cup, according to the ODS. Ready-to-eat breakfast cereal is also commonly fortified with vitamin D. Most brands contain about 40 IUs of vitamin D, but the ODS indicates some brands may contain more. Other foods fortified with vitamin D include some brands of orange juice, yogurt, margarine and even tortillas, according to Greer. Additionally, baby formulas are fortified with vitamin D.

Other Sources

Vitamin D is called the "sunshine vitamin" for a reason. The body makes vitamin D when the skin is exposed to sunshine. Playing outside in a sunny climate for 15 minutes every day with the arms and legs exposed without sunscreen will prevent vitamin D deficiencies in children, according to the American Academy of Orthopaedic Surgeons, or the AAOS. Taking supplements is another way for children to get adequate amounts of vitamin D. Supplementation with vitamin D is especially important for breastfed babies. The AAP recommends that breastfed and partially breastfed infants receive liquid supplements beginning a few days after birth. Toddlers and older kids should take a gummy multivitamin containing vitamin D.

High-Risk Children

Greer notes that African-American, Hispanic and other dark-skinned children have skin pigments that prevent optimum absorption of the sunshine vitamin, making supplementation or increased consumption of food sources of vitamin D especially important. Childhood obesity is another risk factor for vitamin D deficiency. This fat-soluble vitamin accumulates in body fat, according to the AAOS, so obese kids have less vitamin D circulating in the bloodstream where it's needed. Certain medications used to treat asthma and prevent seizures may also reduce levels of vitamin D in the body, Greer adds. If you have concerns that your child isn't getting enough vitamin D, Greer recommends talking to your child's pediatrician.