Getting vitamin D is pretty important for all of us, and a deficiency in vitamin D can result in serious health risks for your children.

Children with low levels of vitamin D have a higher risk for high blood pressure and a lower amount of good cholesterol in their blood. There is also a higher risk of diabetes, cancers, and cardiovascular disease. Children deficient in vitamin D also tend to have higher levels of parathyroid hormone that hinders the healthy growth and development of bones.

Vitamin D deficiency is due, not only to a vitamin D deficiency in the diet, but mostly to lack of sunlight and the over-use of sunscreen. About 70% of American children are vitamin D deficient. Even Australians – who spend significant amounts of time out in the sun – are 40% vitamin D deficient due to the over-use of sunscreen.

Fortunately, there are a few ways that you can help ensure that your children are at least getting enough vitamin D.

1. Eat foods rich in vitamin D

A teaspoon of cod liver oil has about 400 IU of vitamin D – the recommended level for young children and teens per day.

Many species of fatty fish, such as tuna, salmon, and sardines, are rich in vitamin D.
Milk from grass-fed cows, eggs from pasture-raised chickens, ricotta cheese, and shiitake and other mushrooms, are also excellent sources of vitamin D.

Many types of natural yoghurts are fortified with vitamin D.

2. Encourage your children to play outside in the sunshine

There’s a fine line between using sunscreen and absorbing as much vitamin D as you can. We are all aware that sunscreen is important, and that excessive exposure to UV rays is dangerous. However 15-20 minutes of sunshine on the upper body in the middle of the day, without sunscreen, helps the skin produce sufficient amounts of vitamin D.

Plan a few fun activities such as hikes, walks and picnics that you and your children can do together outdoors.
Enrol your children in organised sports, such as a soccer team, baseball, swimming lessons, etc. This will not only keep them active, but will help them get the needed outdoor time and sunshine.

3. Take vitamin supplements

As a last resort, children lacking in vitamin D can make up for the deficiency with supplements.

People with darker skin colouring have a harder time getting enough vitamin D naturally – that is, through exposure to the sun – because darker skin blocks UV rays.

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