A child’s diet is of particular importance. Their body is constantly developing, so nutrition in childhood is reflected in the health condition of an adult. The growth, immunity, memory and concentration of children and teenagers depend on the proper supply of vitamins and minerals. That is why it is so important to take care of a healthy diet of the youngest members of the family, and if necessary, consider possible supplementation.
Key vitamins for children
A child needs the same nutrients as an adult, but in slightly different quantities. It is worth considering that children lead a more active lifestyle than most adults. They are constantly on the move, take part in physical education classes at school and often in additional sports activities in their free time. In addition, their immune system is constantly put to the test due to being in large groups of people (for example at school). The most important vitamins and minerals for children are those that are directly related to the development of a young body.
Vitamins for a child’s growth
Each child grows at an individual pace. The height you will achieve depends mainly on your genetic predisposition. However, nutrition is also important in this matter. Certain nutrients can have a significant impact on your growth. These include:
- vitamin A – contributes to the proper specialization of cells, taking part in the creation of new blood vessels, among other things,
- vitamin D – is a particularly important vitamin for growth, as it participates in the absorption of calcium and phosphorus, which are elements necessary for building bones and teeth,
- vitamin C – facilitates the absorption of iron in the body, which is necessary for the production of red blood cells,
- vitamins from the B group (including pantothenic acid, biotin, riboflavin, vitamin PP, thiamine, vitamin B6, vitamin B12) – are necessary for the proper development and functioning of the nervous, circulatory and immune systems,
- vitamin K – is necessary for the production of bone-building proteins,
- zinc – participates in the bone mineralization process.
Vitamins for children’s immunity
A child’s immune system develops until around the age of 12. For this reason, toddlers are more susceptible to adverse external factors and it is worth supporting their immunity:
- vitamin A – helps maintain the proper condition of mucous membranes and strengthens the barrier functions of the immune system,
- vitamin C – is a strong antioxidant that protects cells from free radicals that are harmful to health,
- vitamin D – stimulates the functioning of the immune system by increasing the production of antibodies,
- vitamin E – has an antioxidant effect
- zinc – stimulates the production of T lymphocytes, which are involved in the immune response.
Pay attention to the nutrients listed above, especially when the outside temperature drops, the days get shorter and unfavorable weather conditions are more and more common. Check what your child’s exact vitamin requirements are in the winter.
What vitamins for school-age children?
Did you know that human mental development lasts throughout life, but the greatest changes occur during childhood? It is worth supporting the work of a child’s brain, especially during school, when memory and the ability to concentrate are reflected in good grades and the development of new interests. For this reason, a child needs the following vitamins:
- vitamin D – supports development because it takes part in the process of cell division
- vitamin A – contributes to the health of the child’s visual organ,
- vitamin C – as an antioxidant, it protects neurons from free radicals,
- folic acid – an ingredient particularly important for the fetus in the mother’s womb, additionally supports cognitive functioning in children after birth,
- iron – participates in the oxygenation of internal organs, including the brain,
- zinc – helps maintain proper cognitive functions, improving the child’s ability to absorb new information,
- magnesium – parents can consider magnesium for school-age children, because it helps in the proper functioning of the nervous system and in maintaining proper cognitive functions.
What vitamins can a child supplement?
The basic source of all vitamins and minerals for a child should be a properly balanced, healthy diet. It must include:
- fresh fruit and vegetables – green leafy vegetables, tomatoes, citrus fruits, apples, beets, potatoes, pumpkins, berries, bananas and many others,
- whole grain products – bread, groats, pasta, oatmeal, bran,
- cold-pressed oils – such as olive oil, rapeseed oil or linseed oil,
- nuts and seeds – for example hazelnuts, cashews, hazelnuts, pumpkin seeds and sunflower seeds,
- as well as animal and plant proteins – meat, fish, legumes.
A healthy, balanced diet translates into proper development, immunity, mental fitness and well-being of a child.
What vitamins can a child take every day?
Although parents should strive to provide their child with a varied diet, it may happen that the toddler is a picky eater and refuses to eat certain foods. Some children also have dietary restrictions, resulting from allergies or food intolerances, for example. In such cases, it is worth consulting a family doctor about vitamin and mineral supplementation. The pediatrician will recommend the use of an appropriate product. Remember that in the case of children under 3 years of age, giving dietary supplements without the doctor’s knowledge is not recommended.
The best vitamins for children
When choosing vitamins and minerals for children, reach for high-quality products with a proven composition. To encourage children to supplement regularly, it is worth choosing a product characterized by an attractive form of consumption. So instead of conventional tablets or capsules, which can cause difficulty swallowing, it is better to choose drops, effervescent tablets to dissolve in water or even gums or lollipops with vitamins. In pharmacies, you will find many dietary supplements with a tasty, fruity taste. Try to reach for vitamins for children without added sugar.
Minerals for children
Minerals in a child’s daily diet are just as important as vitamins. The so-called electrolytes are particularly important, i.e. ions found in the body’s fluids, which are necessary for proper hydration. Electrolytes include:
- sodium – regulates the volume of body fluids and blood pressure,
- potassium – supports the functioning of muscles and the nervous system,
- magnesium – counteracts the feeling of tiredness and fatigue,
- calcium – supports the transmission of nerve impulses.
Electrolytes for children often also contain glucose and a composition of B vitamins. Do you need more information? Learn from the article: Electrolytes in a child’s diet – what is their importance?
Other minerals important for children
For the proper development of a young organism, other elements are also needed, primarily:
- iron – participates in the production of red blood cells
- zinc – supports the proper development of the immune and nervous systems, contributes to skin health,
- phosphorus – is one of the key components of bone and tooth mineralization,
- selenium – as an antioxidant, it protects the child’s body from free radicals and supports immunity.
If you are considering vitamins and minerals for children, consider multi-ingredient products. Thanks to them, you can comprehensively support the development of your toddler during the period of intensive growth.