Recent reports show that children living in northern latitudes are more prone to chronic diseases such as multiple sclerosis, heart disease, autism, depression, arthritis and even rickets. Evidence suggests vitamin-D deficiency could be a common underlying factor — a problem when the sun makes itself scarce, but happily very easy to remedy. Here’s how:
1 The Milky Way
Liquid milk in Canada is always fortified with vitamin D. Dr. Danielle Grenier, medical affairs officer for the Canadian Paediatric Society, recommends that kids between two and eight years old should have two milk products per day. “Just don’t overdo it with the little ones,” she adds, “or they won’t have room for their fruits and veggies.”
If your child doesn’t like to drink the white stuff, blend it into smoothies or desserts like banana custard. (Tip: make the custard from scratch — egg yolks are also D-rich.) Some brands of soymilk and juice are D-fortified too.
2 D-licious Fish
Food columnist for the National Post and author of Friday Night Dinners, Bonnie Stern, whose husband and now grown-up son are lactose-intolerant, recommends oily fish dishes for ramping up the vitamin D. “I do a salmon piccata that’s piquant and full of flavour, but still mild enough for most kids to enjoy.” And for kids who do handle dairy, pack a double whammy with dishes such as smoked salmon crêpes that contain fish and milk. Bonus: The calcium in milk maximizes absorption of the vitamin D in fish, and vice versa, making for strong and healthy bones.
3 Gimme more
While breast milk is a complete food and offers the best nutritional start, the main source of vitamin D is sunshine. Since rays are in short supply come winter, Health Canada recommends giving breastfed babies 400 IU of vitamin D daily, which can be given as drops of D on the tongue each day.
Older kids might need extra D too. “I suggest that if parents are interested in vitamin D, that they have their child’s blood level tested between December and April,” says University of Toronto researcher Dr. Reinhold Vieth.
