Vitamin D is important to people of any age. For tweens, in particular, vitamin D is essential for bone growth, as it works with the absorption of calcium, which promotes strong, healthy bones and teeth. Vitamin D (along with a well-balanced diet) also aids in protecting children from rickets, a disease that leads to brittle, frail bones, making children susceptible to multiple fractures.
The daily recommended amount of vitamin D for children between 9 to 12 years of age is 600 international units (IU).* Want to make sure a child is getting enough vitamin D? Here is some information needed to help a tween maintain a healthy lifestyle.
How Tweens Can Get Enough Vitamin D
Plenty of Sunshine
One sure way to see that a tween is receiving enough vitamin D is to make sure he is outside playing for at least 15 minutes twice a week when the weather is nice. The UVB rays from the sun help the body generate this super vitamin by absorbing the rays into the skin. To gain the maximum benefits of sun exposure, do not put sunscreen on a child for at least 15 minutes (or opt to use a sunscreen that is SPF-4 or less for this duration of time). The face, arms, legs, and back should be exposed.
Foods Containing Vitamin D
Of course, not every day will be warm and sunny, so luckily there are others way to ensure that a tween is getting the right amount of vitamin D. One of these ways is through foods containing vitamin D. There are not a lot of foods that naturally contain vitamin D, but consider adding the following to a tween's diet:
- Fatty fish, such as tuna or salmon (best source)
- Swiss cheese
- Eggs (particularly the yolk)
There are also a handful of foods that are fortified with vitamin D. Check nutrition labels to compare which brands offer vitamin D. Some of these foods include:
- Milk (whole, nonfat, and reduced fat; best source)
- Some cereals
- Yogurt
- Orange juice
Vitamin D Supplements for Kids
Not eating a well-balanced diet can lead to vitamin D deficiency in tweens. Particularly, if a child does not like milk or milk products, it can be hard to ensure that he is receiving enough vitamin D. In this case, a supplement can be used to keep levels of vitamin D at an appropriate level. It is important to talk with the tween's pediatrician, so that he can suggest the proper amount of vitamin D supplementation, based on the child's diet.
Vitamin D Deficiency in Tweens
Simple blood tests are administered to detect the level of vitamin D in the body. Yearly blood tests are important to ensure that a tween does not develop vitamin D deficiency. This disorder can lead to lactose intolerance, milk allergy, and rickets in children. Ongoing deficiency can cause later problems into adulthood, including hip fractures, osteoporosis, and malabsorption, among other problems.
It is easy to see that vitamin D is an essential part of a growing body. Making sure that a tween is getting enough of this super vitamin is just as easy, with the help of his pediatrician. Just remember that limited sun exposure, a proper well-balanced diet, and perhaps the use of supplements can make vitamin D within reach.
Sources:
National Institutes of Health. "Dietary Supplement Fact Sheet: Vitamin D"
American Academy of Pediatrics. "Optimizing Bone Health and Calcium Intakes of Infants, Children, and Adolescents (accessed January 16, 2011).
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