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Rickets is no longer the disease of the past. It is sneaking in back subtly, even in urban children. And the reason? Poor diet, sunshine deprivation and the increasing processed food culture. According to a Functional Nutritionist, Mugdha Pradhan, lifestyle and eating habits should change in order to preserve growing bones.
To know the prevention measures, proper diet and supplementation to avoid rickets in children, OnlyMyHealth talked to Functional Nutritionist Mugdha Pradhan, CEO & Founder, iThrive, a wellness platform, to get an in-depth analysis.
What Are the Causes of Rickets in Children?
Accoridng to Pradhan, "Rickets in kids today is mostly caused by poor food choices and lack of exposure to sufficient UV-B sunlight.Many children grow up eating low-protein meals and heavily processed foods like chips and instant noodles."
"These are loaded with antinutrient content and excess phosphorus, which draws calcium out of the bones and weakens them. Regular consumption of soft drinks and soda worsens the issue further," she added.
How to Fix This?
- Cut out sodas and processed drinks.
- Avoid packaged foods and opt for wholesome meals.
- Include clean A2 dairy in involving homemade curd, paneer or milk.
- Replace the sugary drinks with lime water or fresh fruit juices.
- A protein-rich diet ensures building strong bones, right from the start.
Which Indian Foods to Add to Increase Vitamin D in Your Diet?
Calcium-rich Indian foods include:
- Amaranth
- Bone broth
- Clean dairy: found in A2 milk, paneer and homemade curd.
Contrary to very popular belief, foods such as mushrooms and eggs contain only trace amounts of vitamin D, which is not sufficient to correct a vitamin D deficiency,” advised Pradhan.
“One of the most effective sources of vitamin D is sunlight exposure during UVB hours - roughly between 8:30 AM and 4:30 PM in India. If a child isn’t regularly exposed to sunlight or still has a low level of vitamin D, testing for supplementation might be a powerful tool for supporting proper bone health,” she added.
How Much Sunlight and Dietary Vitamin D Does a Child Need to Prevent Rickets?
Sunlight is the best source of vitamin D. Ideally, a child should get around 20 to 30 minutes of direct sun daily with bare skin exposed, not covered by glass or any sunscreen. “The need varies by age, skin tone, and environment. Since Vitamin D is not easily sourced from food, it’s best to test levels regularly,” said Pradhan.
A healthy range is between 50 - 80 ng/mL. If the levels fall below this particular range, a combination of targeted exposure and supplementation can prove to be beneficial.
ALSO READ: Does Drinking Water from Plastic Bottles Weaken Your Bones? Here’s What Science Says
Are Supplemental Vitamin D Needed for Kids to Prevent Rickets? ![rickets in children]()
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“Yes, supplements are required, especially for kids who don’t get enough sunlight or eat a very limited variety of foods. Vitamin D isn’t found in meaningful amounts in most foods, and low levels are common in children, even in sunny countries like India. Kids with frequent infections, low energy, or mood swings often have poor Vitamin D levels. Once corrected, immunity, mood, and focus typically improve,” said Pradhan.
Pradhan suggested, “Supplementation is quite safe and effective when guided by a healthcare provider. If your child’s blood test shows levels below 50 ng/mL, don’t wait - start the appropriate dosage and keep monitoring the process to ensure long-term health.”
How to Add Enough Vitamin D to a Picky Eater's Plate?
Picky eating is tough, but small creative tweaks go a long way. Prandhan told some ways to sneak healthy vitamin D supplementation in natural ways to maximise vitamin D levels.
- Add eggs to pancake batter.
- Make chocolates with dates.
- Make homemade chicken nuggets with real chicken.
- Replace refined sugar with dates for healthier desserts.
- Cut down on packaged snacks, try veggie chips or millet muffins instead.
“The goal is to gently sneak calcium, protein, and healthy fats into familiar dishes so kids get what their bones need, fuss-free,” said Pradhan.
Are Rickets and Osteomalacia the Same?
Not quite. Rickets is a disease that sets in when children in the developing age are not growing straight, stunted and their bones are soft. Osteomalacia involves the deficiencies of the same vitamins in adults and it causes bone pains and weakness of the muscles.
In conclusion: Diet Can Help!
It might seem that rickets is an old-time ailment, but it is very alive in the modern digital world of indoor and packaged food. The good thing is that it can be prevented. By making the right food choices, getting enough sun exposure and choosing the right supplementation at the right time. Therefore, get rid of the soda, step into the sun and eat healthy food that can nourish your child’s mind and body