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Benefits of vitamin D
Up to 90% of total bone density is achieved during childhood and adolescence so it’s important to provide your child with enough nutrients to help build strong bones and teeth. Calcium, in particular is a key ingredient in building strong bones, and by combining it with vitamin D you can maximise the level of calcium absorption into the body.
Eating sunshine: the benefits of food with vitamin D
Vitamin D is known as the ‘sunshine vitamin’ because it can be absorbed into the body by simply being outside in the sun. Whilst most Australian children will receive enough vitamin D from simply playing outdoors, it’s also important that your child meets his vitamin D requirements as part of his daily diet, especially during the darker winter months.
Vitamin D is also thought to help support the immune system, and plays a role in muscle strength.
What is the recommended daily vitamin D intake?
The recommended daily intake (RDI) of vitamin D is 5.0ug per day – though you do tend to need to increase the daily intake of vitamin D after the age of 50 years.
How can I ensure my child receives his daily intake?
Choose foods that are rich or enriched with vitamin D. Foods that are rich in vitamin D include; oily fish such as salmon, herring and mackerel, as well as liver and eggs. Foods that are vitamin D fortified include; yoghurt, milk, cheese and margarine. To help you select the best foods for your little one, make sure you read the back on the food packet to ensure that they are getting the recommended daily intakes (RDI) of vitamin D.
If you’re worried about your child’s vitamin D intake, you can always seek your GP’s advice, make sure he gets enough safe sun exposure and top up his diet with foods containing vitamin D.
Related vitamins and minerals articles
Last revised: Tuesday, 15 March 2011
This article contains general information only and is not intended to replace advice from a qualified health professional.
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