What are the vitamin D-rich foods that children can eat?

Children can obtain vitamin D by consuming certain foods that are naturally rich in it or foods that have been fortified. Natural sources include fatty fish such as salmon and tuna, while fortified foods include milk, breakfast cereals, orange juice, and some other dairy products like yogurt [1].

Natural Sources of Vitamin D for Children

There are some foods that naturally contain vitamin D, which are excellent options to include in a child's diet. Among the most notable of these sources are fatty fish, such as salmon, tuna, and mackerel. Additionally, smaller amounts of vitamin D can be found in beef liver, cheese, egg yolks, and mushrooms [1].

Vitamin D-Fortified Foods

Foods fortified with vitamin D are a common and effective way to ensure children receive enough of this vitamin. Vitamin D is added to many staple food products that children consume regularly. Common examples of fortified foods include milk, breakfast cereals, orange juice, some other dairy products like yogurt, and soy beverages [1]. It is important to read food labels to ensure the product is fortified with vitamin D.

Recommended Amounts of Vitamin D for Children

The recommended daily amount of vitamin D varies depending on the child's age. Infants from birth to 12 months require 400 international units (IU) per day, while children aged 1 to 13 years require 600 IU per day [1]. It is important to consult a healthcare provider to determine the appropriate amount for your child, especially if there is a risk of vitamin D deficiency. A laboratory test for blood 25-hydroxy vitamin D levels can help determine if a child is deficient [2]. For more information on vitamin D deficiency in children, you can visit Vitamin D Deficiency in Children: Symptoms, Diagnosis, and Safe Treatment (Arabic).

When Should You Consider Dietary Supplements?

In some cases, diet alone may not be enough to meet a child's vitamin D needs, especially for children at risk of deficiency. Breastfed infants are among those at highest risk, as breast milk is not a rich source of vitamin D. Therefore, it is recommended to give breastfed infants a daily vitamin D supplement of 400 IU [1]. Always consult a doctor before starting any dietary supplements for a child to determine the appropriate dosage and avoid potential risks, as very high levels of vitamin D can be harmful and lead to nausea, vomiting, and loss of appetite [1].

Medical references

• Vitamin D Deficiency
• 25-hydroxy vitamin D test