70% of American children are deficient in Vitamin D.

Vitamin D deficiencies have been linked to allergies, asthma, and major bone disorders.

Are you getting enough?

The Recommended Daily Allowance (RDA) is 400iu for babies up to a year old and 600iu for children and adults.

When it comes to Vitamin D, the color of your skin does matter. Those with darker pigments (such as myself and my youngest son) need even more Vitamin D, as dark skin acts as a natural sunscreen. A good formula to figure out how much sun you need is by taking 20% of the time it takes for you to turn pink in the sun. For me, it takes about an hour before I actually start to burn. Therefore, I need at least 12 minutes of sunshine a day.

With more children preferring video games over playing outdoors, it is vital we pay attention to their Vitamin D levels. Just 20-30 minutes a day provides most kids with adequate supply. If you live in a climate that lacks year-round sunshine, supplementing is another way to obtain Vitamin D.

Here are some ways to get your daily dose:

• 1 Tbsp cod liver oil: 1,360 IU

• 3 oz. salmon: 800 IU

• 8 oz. fortified milk:100 IU

• 8 oz. fortified orange juice: 100 IU

• 3 oz. irradiated mushrooms: 400 IU

Another one of my resolutions is to get outside for at least 30 minutes a day (even if Netflix is calling my name). So, we will be doing more hikes and having more picnics. And if it’s a rainy day, it will be fish for dinner!

What will be your outdoor activity?

References

Thompson, R. Vitamin D Insufficiency and Fracture Risk in Urban Children : Journal of Pediatric Orthopaedics. (n.d.). Retrieved January 22, 2018, from https://journals.lww.com/pedorthopaedics/Abstract/2017/09000/Vitamin_D_Insufficiency_and_Fracture_Risk_in_Urban.6.aspx