Children playing in the sunlight

Sunlight a golden ray, is a miracle healer, why do I call it a golden ray? That is because it’s as precious as gold for our overall well-being and health. Just like plants humans too need sunlight for their health. This is because it is a good source of Vitamin D.

Let’s see Vitamin D sources, benefits and how to ensure your kids get enough Vitamin D.



  • It is the most important source of vitamin D.
  • Ultraviolet rays from the sun increase the speed of production of vitamin D in the skin.
  • Vitamin D is available in huge amounts in sun rays. This is one reason why it is also known as sunshine vitamin.
  • Fifteen minutes of sun exposure a day is enough to complete your vitamin D requirement.

 *Non-vegetarian sources: mackerel, sardines, and salmon fishes, cod liver oil, and oily fish, egg yolks.

*Other sources: Butter, Fortified milk also contains some amount of Vitamin D, orange juice, soy milk, and cereals.


  • Control Phosphate and Calcium Levels:
  • Vitamin D helps the body control phosphate and calcium levels in the body.
  • In the case of a deficiency of vitamin D, the body is then unable to control phosphate and calcium levels.
  • The body may generate other hormones to encourage the release of phosphate and calcium from the bones if the levels of these minerals in the blood become very low. This results in weakening and softening of the bones.
  • Curing Rickets:
  • Rickets is a skeletal disorder caused by deficiency of vitamin D, phosphate and calcium.
  • It is identified by an X-ray examination of the bones of the legs.
  • Rickets can be cured quickly with an extra dose of oral Vitamin D.
  • Protection Against Peripheral Arterial Disease:
  • Vitamin D helps the body to absorb calcium, which is essential for our bones.
  • Children are asked to sit in the sun for a moderate amount of time for the absorption of Vitamin D, in order to prevent this disease.
  • Cutting the Risk of Cancer:
  • Studies have shown that a high intake of vitamin D can reduce the risk of various types of cancers and cardiovascular diseases.
  •  It helps to protect against cancers of the prostate, lung, skin, and lymphoma.
  • Reducing Bone Fractures:
  • Vitamin D-rich diets reduce the chances of disabling fractures.
  •  A good intake of calcium will not keep the bones strong if Vitamin D is missing or lacking.
  • Treating Rachitic Rosary:
  • Vitamin D also helps in treating rachitic rosary, which manifests in bead-like bumps seen at the joints of the ribs with their cartilages.
  • This condition is often found in children that are already suffering from rickets.
  • For growth:
  • Kids need vitamin D for healthy growth and development.
  • It helps them build strong, healthy bones and teeth.
  • Maintains insulin levels.
  • Vitamin D protects from flue, cold, infection. It has strength to increase the body immune power.
  • Make sure you consult a doctor and ensure that your child get enough Vitamin D.

Hence, Vitamin D is one of the important vitamins for the overall integrity of the body systems. Some call it the “wonder vitamin” and praise its virtues. Essential for body mineral balance and blood clotting.

From dietitian’s desk:

  • Always expose your baby to sunlight best time to take the rays is early morning from 7 to 8.30 am.
  • Take your kid to the garden or terrace and expose your kid to sunlight.
  • Are you a new mommy? Try taking a short walk along with your baby or enjoy your morning breakfast taking in the sunlight. Always prefer walking if your body allows it. This will not only help you get vitamin D but also helps blood flow throughout the body. It will also ease joint pain and back pain. It also aids in a little weight loss.

That’s all from my end. Leave your comment below and feel free to add your inputs.


Dt. Foram Modi

About Foram

Foram is the owner and founder of SlimPossibleDiets, with 5 years + of experience in nutrition and dietetics. Academically, a diploma holder in food and nutrition and a Diploma holder in food and diet planning, from Tulip International, an affiliate of Gold Coast Training Academy (GCTA) Australia, Diploma holder in weight management from BFY , MUMBAI , a Diploma holder in clinical nutrition and Diploma in childcare nutrition from, VLCC MUMBAI. She worked for a lifestyle management and weight loss clinic for 2.5 years and now independent dietitian. HER MANTRA IS “ STAY CONNECTED, STAY HEALTHY “ She does not believe in giving medicines for obesity or any supplements, she thinks that the kitchen ingredients are enough to help for the same. An online diet consultant, and diet planner for therapeutic diets i.e. diabetes, thyroid, cholesterol, polycystic ovarian syndrome (PCOD/PCOS) etc.

  1. Shirin 4 years ago

    My baby is 4 months and having bow legs, what should be done to cure it. Doc prescribed me ultra d3 apart from this I’m giving him sun bath daily in the morning. Please guide me how to overcome with this.

    • Neeta 4 years ago

      Bow legs typically does not require treatment and corrects itself in a few years. But if it is very bad then the doctor may advise braces.

  2. foram 5 years ago

    Hello . you can try 4 clock late afternoon sunlight too . Else consult your doctor for supplement .

  3. Fatima Khatun 5 years ago

    Hey it’s difficult to get the kids to go out in the sun as they are rushing to school in the morning. Is taking vitamin tablets an option?

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