Vitamin D has two forms: D2 (ergocalciferol) and D3 (cholecalciferol). Vitamin D3 is naturally found in a small number of foods, while some foods also are fortified. Vitamin D2 is a form of vitamin D synthesized by plants which, like D3, can be used in supplements and to fortify foods. Kids and adults both need vitamin D for proper absorption of calcium and phosphorous from food. The vitamin is essential for bone health.
Fortified foods provide most of the vitamin D in the American diet, according to the National Institutes of Health. Children can obtain vitamin D from fortified milk, at 30 percent of the DV per cup. Many breakfast cereals also contain added vitamin D, and some brands of orange juice, yogurt, margarine and soy milk do as well.
Ultraviolet Light
The primary natural source of vitamin D3 is UV light, as the body synthesizes the vitamin from this source. Kids can obtain vitamin D3 by spending time outside in spring, summer and fall, according to the Linus Pauling Institute (LPI) at Oregon State University. Being outdoors for five or 10 minutes three times a week between 11 a.m. and 2 p.m. can provide enough vitamin D to last through the winter. This holds true as far north as 42 degrees latitude, according to the LPI, the latitude where Boston, Massachusetts, is located. Sun exposure must occur on enough of a the child's skin for vitamin D synthesis to take place, such as arms and legs or face and arms. Dark-skinned people do not absorb vitamin D from sunshine as easily as light-skinned people do. Keep in mind that sunscreen with a sun protection factor (SPF) of 8 or higher nearly eliminates bodily production of vitamin D.
Fish
Oily fish is another natural source of vitamin D3. Encourage your kids to eat salmon, tuna, sardines or mackerel. Three ounces of cooked mackerel provides nearly 100 percent of the recommended daily value (DV) of vitamin D3 for children age 4 and over. The same amount of salmon provides nearly 200 percent of the DV, and 3 oz. of tuna 39 percent. Physician Andrew Weil notes that 1 tbsp. cod liver oil contains 340 percent of the DV for vitamin D3, but some types of this oil also provide excessive amounts of vitamin A, which can be toxic.
Other Foods
Small amounts of vitamin D3 occur naturally in three other foods, as listed by the U.S. National Institutes of Health. These are cheese, which provides 2 percent of the DV per ounce for vitamin D3, egg yolks, with 6 percent of the DV apiece, and beef liver, with 12 percent in 3.5 oz.
Member Comments