Vitamins for children: how to provide healthy growth and development?

Vitamins for children: how to provide healthy growth and development?

1. Fundamentals of baby food and the role of vitamins

Healthy growth and development of a child is priority for each parent. The foundation of this process is a balanced diet that provides the body with all the necessary nutrients, including vitamins and minerals. Vitamins, despite the fact that they are required in small quantities, play a critical role in many biochemical reactions that support the normal functioning of all body systems. They participate in the formation of bones, teeth, immune system, nervous system, bloodiness, as well as in the metabolism of proteins, fats and carbohydrates. The disadvantage of even one vitamin can lead to serious disorders in the development and functioning of the body, especially during the period of active growth.

The child’s diet should be varied and include all the main groups of products: fruits, vegetables, cereals, dairy products, meat, fish, eggs. Each product contains a unique set of vitamins and minerals necessary to maintain health. However, a modern lifestyle, nutritional features (for example, selectivity in food in children), environmental factors and some diseases can lead to a deficiency of vitamins, requiring additional correction.

2. The main vitamins necessary for children and their functions

Key vitamins necessary for the normal growth and development of children include:

• Vitamin A (Retinol): It is vital for vision, especially at dusk. Supports the health of the skin and mucous membranes, increases resistance to infections. Participates in the formation of bones and teeth. Sources: liver, egg yolk, butter, carrots, pumpkin, spinach, broccoli. Deficiency can lead to dry skin, vision of vision, increased susceptibility to infections.

• B vitamins B (B1, B2, B3, B5, B6, B7, B9, B12): A complex of vitamins involved in the energy exchange, the work of the nervous system, bloodiness and many other processes.

  • Vitamin B1 (TIAMIN): It is necessary for the normal operation of the nervous system and carbohydrate metabolism. Sources: pork, liver, whole grain products, legumes. Deficiency can lead to weakness, fatigue, irritability, digestive problems.
  • Vitamin B2 (Riboflavin): Participates in energy metabolism, supports the health of the skin and mucous membranes, is necessary for vision. Sources: dairy products, meat, eggs, green vegetables. Deficiency can lead to inflammation of the mucous membrane of the mouth, cracks in the corners of the mouth, photophobia.
  • Vitamin B3 (Niacin): Participates in energy metabolism, necessary for the normal operation of the nervous system and digestive system. Sources: meat, fish, poultry, whole grain products, peanuts. The deficit can lead to Pellagra (dermatitis, diarrhea, dementia).
  • Vitamin B5 (pantotenic acid): Participates in energy exchange, synthesis of hormones and antibodies. Widely distributed in food. The deficiency is rare.
  • Vitamin B6 (Pyridoxin): It is necessary for the normal operation of the nervous system, the synthesis of neurotransmitters, blood formation. Sources: meat, fish, poultry, bananas, avocados, potatoes. Deficiency can lead to irritability, convulsions, anemia.
  • Vitamin B7 (Biotin): Participates in the metabolism of fats, carbohydrates and proteins, necessary for the health of the skin, hair and nails. Sources: liver, egg yolk, nuts, seeds. The deficiency is rare, but can lead to hair loss, dermatitis.
  • Vitamin B9 (folic acid): It is necessary for cell division, DNA and RNA synthesis, hematopoiesis. It is especially important during pregnancy to prevent defects in the nervous tube in the fetus. Sources: green leafy vegetables, legumes, liver, enriched cereals. The deficit can lead to anemia, growth retardation, and defects of the nervous tube in the fetus.
  • Vitamin B12 (cobalamin): It is necessary for the normal operation of the nervous system, hematopoiesis, DNA synthesis. Contained only in animal products. Sources: meat, fish, bird, dairy products, eggs. Deficiency can lead to anemia, neurological disorders. Vegetarians and vegans need to take additives with vitamin B12.

• Vitamin C (ascorbic acid): A powerful antioxidant, strengthens the immune system, is involved in the synthesis of collagen (necessary for the health of the skin, bones, cartilage), improves iron absorption. Sources: citrus fruits, kiwi, pepper, strawberries, broccoli, tomatoes. Deficiency can lead to scurvy (bleeding gums, weakness, wound healing).

• Vitamin D (calciferol): It is necessary for the absorption of calcium and phosphorus, which is important for the health of bones and teeth. Strengthens the immune system. It is synthesized in the skin under the influence of sunlight, but also contained in some foods. Sources: fatty fish (salmon, tuna, sardines), egg yolk, enriched dairy products. Deficiency can lead to rickets (violation of bone formation) in children, osteomination (softening of bones) in adults, weakening of immunity.

• Vitamin E (tocopherol): Antioxidant, protects the cells from damage by free radicals. Participates in the formation of the immune system, improves the condition of the skin. Sources: vegetable oils, nuts, seeds, green leafy vegetables. The deficiency is rare, but can lead to neurological disorders.

• Vitamin K (Phillokhinon): It is necessary for blood coagulation. It is synthesized by bacteria in the intestines, also contained in some foods. Sources: green leafy vegetables, broccoli, Brussels cabbage. The deficiency is rare, but can lead to bleeding. Newborn is often administered vitamin K to prevent bleeding.

3. Minerals important for the child’s body and their functions

In addition to vitamins, minerals are needed for a full growth and development of the child:

• Calcium: The main building material for bones and teeth. It is necessary for the normal functioning of muscles and the nervous system. Sources: dairy products, green leafy vegetables, enriched products. Deficiency can lead to rickets, osteoporosis, convulsions.

• Iron: It is necessary for the transfer of oxygen in the blood (as part of hemoglobin). Participates in the energy exchange, the work of the immune system. Sources: red meat, liver, legumes, spinach, enriched cereals. Deficiency can lead to iron deficiency anemia (fatigue, weakness, pallor, developmental delay).

• Zinc: It is necessary for the normal operation of the immune system, growth and development, wound healing. Sources: meat, poultry, seafood, nuts, seeds. Deficiency can lead to growth retardation, weakening of immunity, skin problems.

• Iodine: It is necessary for the normal functioning of the thyroid gland, which regulates the metabolism. Sources: iodized salt, seafood, dairy products. Deficiency can lead to developmental delay, hypothyroidism.

4. Signs of deficiency of vitamins and minerals in children

The identification of a deficiency of vitamins and minerals in the early stages allows you to take measures in a timely manner and prevent serious consequences. It is important to pay attention to the following features:

• General signs: Fatigue, weakness, irritability, decrease in appetite, growth and development retention.
• Signs of vitamin A deficiency: Dryness of the skin, vision of vision at dusk (chicken blindness), increased susceptibility to infections.
• Signs of deficiency of B vitamins B: Inflammation of the mucous membrane of the mouth, cracks in the corners of the mouth, irritability, digestive disorders, anemia.
• Signs of vitamin C deficiency: Bleeding gums, slow healing of wounds, weakness.
• Signs of vitamin D deficiency: Rickets (violation of bone formation), muscle weakness.
• Signs of calcium deficiency: Rachite, cramps, violation of teeth growth.
• Signs of iron deficiency: Pallor of the skin, fatigue, weakness, dizziness, developmental delay.
• Signs of zinc deficiency: Delayed growth, weakening of immunity, skin problems, loss of appetite.
• Signs of iodine deficiency: An increase in the thyroid gland (goiter), developmental delay.

If you suspect a deficiency of vitamins and minerals, you must consult a doctor to diagnose and prescribe the appropriate treatment.

5. When are vitamin additives for children needed?

Ideally, the child should receive all the necessary vitamins and minerals from a balanced diet. However, in some cases, vitamin additives may be necessary:

• Premature children: In premature children, a deficiency of vitamins and minerals is often observed due to immaturity of organs and systems.
• Children for artificial feeding: Children’s mixtures are usually enriched with vitamins and minerals, but in some cases additional additives may be required, especially vitamin D.
• Children with a limited diet: Children who are selective in food and do not consume enough fruits, vegetables and other useful products may need vitamin additives.
• Children with chronic diseases: Some diseases (for example, diseases of the gastrointestinal tract, cystic fibrosis) may disrupt the absorption of vitamins and minerals.
• Children living in regions with insufficient sunlight: In regions with a small amount of sunny days, children may observe a deficiency of vitamin D.
• Children adhering to a vegetarian or vegan diet: Vegetarians and vegans need to take additives with vitamin B12, as well as monitor sufficient consumption of iron, zinc and calcium.
• During the period of active growth: During the period of active growth (for example, in adolescence), the need for vitamins and minerals increases.
• During illness: During illness, the body needs more vitamins and minerals to maintain the immune system.

6. Types of vitamin preparations for children and how to choose them

There are many different vitamin preparations for children available in different forms:

• Liquid vitamins (drops, syrups): Suitable for babies and young children who are difficult to swallow pills.
• Chewing tablets (pastries, chewing sweets): Children like it thanks to a pleasant taste, but it is important to monitor the dosage and not give them too much.
• Tablets and capsules: Suitable for older children who can swallow pills.
• Powders: You can add to food or drinks.
• Complex vitamins: Contain several vitamins and minerals in one tablet or capsule.
• Monovitamins: Contain only one vitamin or mineral.

When choosing vitamin preparations for children, the following factors must be taken into account:

• Child’s age: The dosage of vitamins and minerals should correspond to the age of the child.
• Composition: Pay attention to the composition of the drug and make sure that it contains the necessary vitamins and minerals in sufficient quantities.
• Output form: Select the output form that will be convenient for the child.
• Manufacturer: Choose drugs of famous and reliable manufacturers.
• The presence of a quality certificate: Make sure the drug has a quality certificate.
• Doct’s recommendations: Before taking vitamin additives, you need to consult a doctor who will help you choose the optimal drug and dosage.

7. Dosage of vitamins and minerals for children of different ages

The dosage of vitamins and minerals for children of different ages can vary depending on individual needs and health status. Below are general recommendations for the dosage of some important vitamins and minerals for children:

• Vitamin D:
  • Infants (0-12 months): 400 IU per day.
  • Children (1-18 years old): 600 IU per day.
• Vitamin C:
  • Children (1-3 years old): 15 mg per day.
  • Children (4-8 years old): 25 mg per day.
  • Children (9-13 years old): 45 mg per day.
  • Teenagers (14-18 years old): 75 mg (boys), 65 mg (girls) per day.
• Calcium:
  • Children (1-3 years old): 700 mg per day.
  • Children (4-8 years old): 1000 mg per day.
  • Children (9-18 years old): 1300 mg per day.
• Iron:
  • Babies (7-12 months): 11 mg per day.
  • Children (1-3 years old): 7 mg per day.
  • Children (4-8 years old): 10 mg per day.
  • Children (9-13 years old): 8 mg per day.
  • Teenagers (14-18 years old): 11 mg (boys), 15 mg (girls) per day.

It is important to remember that these are only general recommendations. Before taking vitamin additives, you need to consult a doctor to determine an individual dosage.

8. The danger of an overdose of vitamins and minerals

An overdose of vitamins and minerals can be dangerous to the health of the child. Some vitamins (for example, vitamin A, vitamin D) can accumulate in the body and cause toxic effects. Symptoms of overdose can include nausea, vomiting, diarrhea, headache, dizziness, irritability, abdominal pain, skin rashes, impaired liver and kidneys.

To avoid overdose, it is necessary to strictly observe the recommended dosages and not give the child more vitamins and minerals than necessary. Store vitamin preparations in an inaccessible place for children.

9. The role of nutrition in providing vitamins and minerals

Providing the child with the necessary vitamins and minerals with a balanced diet is the best way to maintain his health and development. Here are some tips for organizing a healthy diet for children:

• Offer a variety of products: Include fruits, vegetables, cereals, dairy products, meat, fish, eggs in the child’s diet.
• Serve fresh fruits and vegetables: Fruits and vegetables are an excellent source of vitamins and minerals. Offer the child different fruits and vegetables every day.
• Choose whole grain products: Whole grain products (for example, whole grain bread, brown rice, oatmeal) contain more vitamins and minerals than refined products.
• Include in the diet products rich in iron: Red meat, liver, legumes, spinach are good sources of iron.
• Limit the consumption of processed products, sugar and salt: Processed products, as a rule, contain few vitamins and minerals and a lot of sugar, salt and harmful fats.
• Prepare food at home: Cooking at home allows you to control the ingredients and avoid adding harmful substances.
• Encourage healthy food habits: Encourage the child there are fruits and vegetables, drink enough water and engage in physical activity.
• Make food fun: Offer your child fruits and vegetables in the form of funny figures, use bright dishes, attract the child to the cooking process.

10. Alternative sources of vitamins and minerals

In addition to traditional food and vitamin additives, there are alternative sources of vitamins and minerals:

• Enriched products: Many products (for example, cereals, milk, juices) are enriched with vitamins and minerals.
• Superfoods: Some foods (for example, the berries of the Gozhi, Spirulin, Kinoa) contain a large number of vitamins and minerals.
• Herbal teas: Some herbal teas (for example, rosehips, chamomiles) contain vitamins and minerals.
• Beekeeping products: Honey, propolis, pollen contain vitamins, minerals and other beneficial substances.

However, it is important to remember that alternative sources of vitamins and minerals should not replace a balanced diet and vitamin additives prescribed by a doctor. Before using alternative sources, you need to consult a doctor.

11. Vitamins for children and immunity

Immunity is the body’s ability to resist infections and other harmful effects. Vitamins and minerals play an important role in maintaining the immune system.

• Vitamin C: Strengthens the immune system, protects cells from damage by free radicals, stimulates the production of leukocytes (cells struggling with infections).
• Vitamin D: Strengthens the immune system, regulates the work of immune cells.
• Vitamin A: Supports the health of the mucous membranes, which are a barrier to infections.
• Vitamin E: Antioxidant, protects the cells of the immune system from damage.
• Zinc: It is necessary for the normal operation of immune cells.
• Selenium: Antioxidant strengthens the immune system.

In order to strengthen the child’s immunity, it is necessary to provide it with a sufficient amount of vitamins and minerals, as well as maintain a healthy lifestyle (sufficient sleep, physical activity, avoiding stress).

12. Vitamins for children and brain development

Vitamins and minerals play an important role in the development of the brain of the child.

• B vitamins B: It is necessary for the normal operation of the nervous system, the synthesis of neurotransmitters (substances that transmit signals between nerve cells).
• Omega-3 fatty acids: Necessary for the development of the brain and nervous system.
• Iron: It is necessary for the transfer of oxygen to the brain.
• Iodine: It is necessary for the normal functioning of the thyroid gland, which regulates the development of the brain.
• Kholin: It is necessary for the formation of cell membranes of the brain.

To ensure the normal development of the child’s brain, it is necessary to provide it with a sufficient amount of vitamins and minerals, as well as stimulate its mental activity (reading, game, communication).

13. Vitamins for children and physical activity

Vitamins and minerals are necessary to maintain the physical activity of the child.

• B vitamins B: Participate in energy metabolism, necessary for muscle work.
• Vitamin D: It is necessary for the health of bones and muscles.
• Calcium: It is necessary for muscle work.
• Iron: It is necessary to transfer oxygen to the muscles.
• Magnesium: It is necessary for muscle work.

To maintain the physical activity of the child, it is necessary to provide him with a sufficient amount of vitamins and minerals, as well as encourage him to regular sports.

14. Interaction of vitamins and minerals

It is important to consider the interaction of vitamins and minerals among themselves. Some vitamins and minerals can improve each other’s absorption, and some – on the contrary, to hinder.

• Vitamin C improves iron absorption.
• Vitamin D improves calcium absorption.
• Vitamin B12 requires an internal factor for assimilation.
• High zinc doses can violate copper assimilation.
• Fitates contained in grain, legumes and nuts can prevent the absorption of iron, zinc and calcium.

When taking vitamin additives, it is necessary to take into account these interactions and follow the doctor’s recommendations.

15. Rules for taking vitamin preparations for children

To achieve maximum efficiency and the safety of taking vitamin preparations, the following rules must be observed:

• Take vitamins only as prescribed by a doctor.
• Strictly follow the recommended dosage.
• Take vitamins in accordance with the instructions.
• Take vitamins during meals or after eating (if it is recommended in the instructions).
• Drink vitamins with a sufficient amount of water.
• Do not take vitamins with other drugs without consulting a doctor.
• Keep vitamins in no way for children.
• Follow the expiration date of vitamin preparations.

Compliance with these simple rules will help ensure the safety and effectiveness of taking vitamin preparations for your child.