What should children eat if they are deficient in vitamins?

Vitamins are an indispensable trace organic substance, which mainly include fat-soluble vitamins and water-soluble vitamins. Many children show symptoms of vitamin deficiency, and some adults do not know what foods are good for children to eat if they are deficient in vitamins. It is recommended to eat more fruits and vegetables.

1. Fatty fish

Fatty fish is an excellent source of vitamin D. These include: salmon, trout, mackerel, tuna, eel, etc. Plus, you get heart-healthy omega-3 fatty acids.

2. Canned tuna

It's not only fresh fish that can provide vitamin D. Canned products can also provide vitamin D. Canned tuna and canned sardines are rich in vitamin D and are much cheaper than fresh fish.

3. Mushrooms

Just like the human body, mushrooms are able to produce vitamin D. However, mushrooms mostly grow in dark places, so they do not contain vitamin D themselves. However, when they are exposed to ultraviolet rays, they will promote the production of vitamin D.

4. Egg yolk

Egg yolks are the easiest and most convenient way to get vitamin D, whether it is for breakfast, lunch, dinner or snack. Since vitamin D is hidden in the egg yolk, whole eggs are the most nutritious. But if you just want to supplement vitamin D by eating eggs, you are wrong. One egg contains about 200 mg of cholesterol. Studies have found that a person's daily cholesterol intake should not exceed 300 mg, otherwise it will endanger heart health.

5. Fortified Cereals

Eating fortified cereals is also a good way to get vitamin D. Choosing multigrain cereal or other low-calorie fortified cereals is a good way to get vitamin D. Fortified milk and fortified orange juice are also good choices.

6. Beef liver

Although it is not the best way to get vitamin D, it can still meet the vitamin D intake. In addition, it also contains a variety of nutrients, such as vitamin A, iron and protein. However, beef liver is high in cholesterol, so you need to be careful when eating it.