Natural Sources of Vitamin D3 for Kids

There are two forms of vitamin D. Vitamin D2 comes mainly from plant sources and vitamin D3, also known as cholecalciferol, comes from animal sources. Vitamin D3 is essential for proper functioning of many systems of the human body and helps to keep a child's immune system strong. The National Institute of Health recommends individuals between the ages of birth and 50 years get 200 IUs of vitamin D3 a day. There are ways children can acquire this nutrient naturally.

Sunshine

• When a child's skin is exposed to direct sunlight the body naturally produces vitamin D3. While excessive exposure to sunlight is not healthy and can put children at risk of developing skin cancer down the road, some time in the sun without sunscreen is beneficial. As little as 15 to 20 minutes of direct sunlight exposure is enough to provide children with more than a day's worth of vitamin D3, or 10,000 to 20,000 IUs.

Seafood

• Some forms of seafood are healthy sources of D3 for children. Salmon, sardines, shrimp, cod, mackerel and tuna are all good sources of this nutrient. Cod liver oil is an excellent source of vitamin D3. One tablespoon of cod liver oil contains over 300 percent of the recommended daily value for vitamin D3.

Egg Yolks and Liver

• Egg yolks and liver contain small amounts of vitamin D3. While eating these will not provide the full amount of vitamin D3 a child needs in a day, these foods can help increase the amount a child is getting in his diet.

Fortified Foods

• As children are getting less exposure to sunshine, the need for vitamin D3 in the diet is increasing. There are a number of foods that are fortified with this nutrient to boost the amount that is consumed regularly. Foods that are fortified with vitamin D3 include milk, orange juice, margarine, yogurt, cereals and cheeses.