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Top 9 Vegetarian Vit D Foods To Include In Your Child’s Diet

Did you know that children between the ages of 4 and 15 are most likely to have vitamin D deficiency? However, we will help you know about the Vit D foods to include in your child’s diet.

Vit D Foods

In earlier days, mothers would massage their infants outside in the sunlight, and kids loved to play outdoor games in the fresh air. However, times have changed. But since the time technology took its front foot, kids have become dull and spend most of their time watching shows or playing video games. People are more likely to have vitamin D3 deficiencies because they spend so much time in four walls. 

Why do children need vitamin D3 Rich Foods?

Vit D-rich foods help in proper growth and development in kids. Vit D deficiency can cause various problems such as rickets, delayed motor development, muscle weakness, pains, and fractures. So, it’s essential to include vitamin D foods in your child’s diet. 

How Much Sunlight Is Required For Kids To Generate Vitamin D?

Babies and kids need to be exposed to sunlight on their skin for 30-60 minutes a day. But given that kids these days rarely go outside. Because from studies to shopping, everything can be done while sitting at home. It is one of the biggest reasons most kids and adults suffer from Vit D deficiency. Most children don’t get enough Vit D from sunshine alone. So, it becomes important to include Vitamin D foods in their diet. 

4 Main Reasons For Vitamin D Deficiency

1) If kids mostly stay indoors 

2) Have any diseases related to the liver or kidney. 

3) Not Eating Vitamin D Foods & Supplements. 

4) Suffering from a malabsorption problem. 

What Are The Symptoms Of Low Vitamin D?

1) If kids Are Mostly Tired. 

2) Muscle Pain. 

3) Low Mood & Energy.

4) Frequent Illness. 

5) Mostly Anxious. 

So, if you’re worried because your kids are always indoors and it can lead to some serious health issues, you can include these Vitamin D foods in their diet.

9 Vegetarian Vit D Foods

1. Mushrooms 

vit D rich foods

Mushrooms are the only great vegan option for Vit D-rich foods. Wild mushrooms which are exposed to the Sun are rich in vitamin D and are also rich in antioxidants, and minerals. So, make mushrooms a part of your child’s diet to maintain or increase the Vit D levels in their body. You can serve delicious mushroom soup, mushroom cutlets, mushroom wraps, and a lot more. You can add your creativity and make a perfect dish for your kids according to their taste buds. Mushrooms are also rich in fiber and proteins. So, mushrooms are one of the great sources of vitamin D foods for your kids. 

2. Cheese

vit d foods

Cheese is also one of the decent sources of Vit D-rich foods. Thus, it is high in fats, but if included in a good amount in the diet, then it can provide Vit D and calcium to kids. The mineral calcium aids in bone growth and fortification. Furthermore, cheese is a rich source of vitamin A, vitamin B12, zinc, and phosphorus. In addition, cheese is healthy for your child’s skin and teeth. So, cheese is also one of the tasty sources of vitamin D foods for your kids. 

3. Yogurt

yogurt for vit d3 rich foods

It is a great summertime essential that youngsters may eat to maintain a strong immune system and a healthy gut. Therefore, check to see if your youngster has a dairy allergy. It is a strong source of vitamin D and is high in calcium and proteins. As a result, you should serve yogurt as raita and sweet lassi in your child’s diet. You can also make fruit yogurt to add more benefits to your child’s diet.  So, the yogurt recipes are one of the great sources of vitamin D foods for your kids. It’s easy to make and mostly loved by all kids. 

4. Soy Products 


Vitamin D is abundant in soy products like tofu and soy chunks. Soy is a fantastic plant-based protein, and if you give your kids soy products every day, they can get the correct amount of vitamin D. So, soy products are one of the best sources of vitamin D foods for your kids. Additionally, calcium-rich tofu favors vegans. You may prepare a variety of tofu meals, including cutlets, wraps, salads, and more. Additionally, your kids will love it if you serve it with yogurt. 

5. Fruits

vit D rich fruit

All fruits are devoid of vitamin D, however, there is one fruit that is especially abundant in it. It is orange. As a result, orange juice is a good source of calcium, vitamin C, and D. It strengthens children’s immune systems, quickly absorbs iron to prepare the body to fight anemia, and aids in collagen production. Additionally, kids these days are always glued to screens and their phones, which puts them at risk for eye disorders. However, because it is also high in vitamin A, it will aid in enhancing children’s vision. So, it’s a great source of Vit D3-rich foods. 

6. Spinach

vit d rich food

It’s one of the great sources of vitamin D-rich foods. Spinach and other green leafy vegetables are good for the skin, hair, and bones. Additionally, they offer a healthy amount of iron, protein, minerals, and vitamins. So, the correct quantity of magnesium is present. potassium, fiber, vitamin E, thiamine, and iron. Thus, one cup of cooked spinach contains the necessary daily intake of Vitamin D. So, delicious spinach recipes can be a great source of vitamin D foods for your kids. 

7. Oatmeal 

vit D

Oatmeal is a great breakfast option for kids to start their day with a nutritious meal. It’s a complete meal, containing the right amount of Vit D, fiber, protein, and healthy fats. Oatmeal is also a good source of antioxidants, which can help protect the body against damage from free radicals. Oatmeal can help kids stay fuller for longer. In addition, oatmeal is a great way to start your child’s day which also improves the healthy bacteria in the gut and eases constipation. You can make oatmeal porridge, oatmeal, oats pancakes, mango oats pudding, oats cheela, and more. So, oats are one of the terrific sources of vitamin D foods for your kids. 

8. Sesame Seeds

sesame seeds cookies rich in vit D

Sesame seeds are a great source of plant-based omega-3 fatty acids, magnesium, and vitamin E. They are also a good source of calcium, copper, and potassium. In addition, sesame seeds are a good source of fiber, protein, and vitamin B6. Also, it is one of the good sources of Vit D. Moreover, Sesame seeds are also a good source of antioxidants, including lignans and phytosterols. Lignans are a type of phytosterol that have anticarcinogenic properties. Lastly, they’re also high in calcium. So, it’s one of the great sources of Vit D-rich foods.

9. Sunlight 


Lastly, sunlight is the best and simplest way to obtain vitamin D. In addition, sunshine contributes to the production of melatonin, a hormone that enhances immunity, promotes bone health, promotes sleep, and lowers stress. To obtain the proper amount of vitamin D, it is advisable to sit in the sun for 10 to 20 minutes during midday. So, sunlight is one of the greatest sources of vitamin D foods for your kids which is easy to get. 

Take Away

Vitamin D is important for your kids’ overall health and well-being. It helps build strong bones and teeth, regulates the body’s calcium and phosphate levels, and helps the body absorb calcium and other nutrients. Vitamin D is especially important for children who are not getting enough sunlight.

When your child’s immune system is functioning properly, they can fight off infections. Vitamin D helps to regulate the immune system and can help prevent some infections. Lastly, including Vitamin D foods in the diet is also important for the development of the brain and the spine.

If your child is not getting enough sunlight, include these vitamin D foods in their diet to keep them healthy. Also, if you’re interested in learning more about such related issues and suggestions, please come back to see us. Our team uploads a fresh blog daily to ease your overall lifestyle. Be it health, physical fitness, or learning.

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Nidhi Arora

Hi Friends! I am Nidhi Arora.
I am working as a content writer with PiggyRide. I graduated from Delhi University with a bachelor's degree in literature and am currently pursuing an MA in Literature. I am an enthusiastic reader and a dedicated writer.

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Diya Soni
Diya Soni

Very Informative blog for vegetarians


U are one of the best writer i have read in a while.