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5 Vitamin D Recipes to Beat the Winter Blues

When lower temperatures blow in, their dreadful sidekick flutters in after: The Winter Blues.

No more summer days on the lake, bike riding, camping, barbeques, or playing hide-n-seek ‘til the sun goes down. And when you add runny noses, fevers, cough, and sneezing into the mix, that’s one big recipe for a whopping case of the winter blues. 

The Winter Blues & Vitamin D

Now, it’s true that sunshine is the natural Vitamin D for kids. But with more time indoors, kids can experience a decrease in their Vitamin D levels during the winter

This here is a big deal! 

You see, Vitamin D is an immune-boosting superhero. It’s been shown that Vitamin D (along with Vitamin C and Zinc) protects against the common cold and flu, both in duration and severity And it’s why we include Renzo’s Vitamin D and Vitamin C with Zinc in our Kid’s Immunity Builder Bundle.

But that’s not the only way this immunity superhero is protecting us from the winter blues. 

There’s been research in the effects of Vitamin D in Seasonal Affective Disorder (SAD). Those suffering from SAD tend to be Vitamin D deficient and are encouraged to treat and even prevent SAD through Vitamin D supplementation. 

Now, to be clear, kiddos aren’t usually prone to SAD. But still a great insight into all the amazing ways this little vitamin is helping us stay happy and healthy.

Kid-Friendly Vitamin D Recipes

The first step in increasing Vitamin D3 for children is to eat Vitamin D rich foods. So, to get more bang for our buck, we’ve chosen recipes that include the 5 foods packed with Vitamin D. 

1. Salmon Cakes

Salmon is a tricky food to get your little one to try. But it’s oh sooooooo nutritious with about 150% of your Daily Recommended Allowance of Vitamin D. This means that a little salmon in your kiddo’s diet goes a long way.

So, if you’d like to give it a chance, then this recipe for Salmon Cakes may be just the ticket. 

But salmon isn’t the only fish that packs a Vitamin D punch. Here are a few of its healthy teammates:

  • Whitefish
  • Rainbow Trout
  • Sardines
  • Tilapia
  • Halibut
  • Clams
  • Shrimp

2. Mushroom Popcorn

If your kiddo isn’t a fan of seafood, a close second is the super vegetable: Mushrooms. Portobello mushrooms are best. But maitake, shitake, and white button mushrooms are runner ups. 

Now, we know what you’re thinking. . . “What kid’s going to eat mushrooms?? Much less my Picky Eater!”

Good point. That’s why this recipe for Mushroom Popcorn may be the perfect way to get those Vitamin D levels up. 

3. Emoji Eggs

Eggs can be a hit or a miss for kids. But with this recipe for Emoji Eggs, your kiddo will be excited to come to the breakfast table. It’ll also help them play with their food. Studies show that the more a child sees, touches, and interacts with food, the more likely they are to eat it. 

Because as Pediatric Registered Dietitian, Danielle Zold, says:

“If your child doesn’t know what a food feels like in their hands, they aren’t going to know what it feels like in their mouths.”

4. Strawberry Frozen Yogurt Bark

Yogurt is usually fortified with Vitamin D and a good choice for Picky Eaters. This recipe for Strawberry Frozen Yogurt Bark puts a spin on your typical yogurt snack. 

5. Kid-Friendly Tuna Melt

Tuna can be an easier way to introduce your kiddo to seafood. It doesn’t pack as high a Vitamin D punch as salmon, but at 34% of the Daily Recommended Allowance, it’s still a great option. 


This recipe for Kid-Friendly Tuna Melt is simple, yummy, and good for the whole family. 

For the Busy Mommas

If you’re a busy momma or the thought of sneaking mushrooms in your kiddos food is too much, then a kid’s Vitamin D supplement may be for you! It’s one of the surest ways to guarantee that your kiddo is getting all the vitamin D they need. 

Plus, it’s the easiest. 

You’ll know EXACTLY how much Vitamin D they’re getting every day and you avoid the hassle of mealtime battles.

Not all vitamins are created equal though. So make sure you’re using a Vitamin D3 for children supplement, not Vitamin D2 (which has been shown to be less effective!) 

If you’re looking for an extra boost of the sunshine vitamin during these winter months, check out Renzo’s Dynamite D3. Or what we like to call, Sunshine in a Bottle! It’ll keep your kiddo covered this winter, no matter how much rain, snow, or gloomy weather mother nature throws at us!

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