Natural sources of vitamins for children.

Chapter 1: The importance of vitamins for the growing organism

1. 1 The role of vitamins in children’s health vitamins play a critical role in maintaining health and the correct development of children. They are necessary for a wide range of physiological processes, including the growth of bones and tissues, strengthening the immune system, supporting the nervous system and energy metabolism. Vitamin deficiency can lead to serious health problems, such as growth retardation, increased susceptibility to infections, visual impairment and neurological disorders.

2. 2 Differences of children’s needs from adults in the needs of vitamins in children differ from the needs of adults, since their body is actively growing and developing. For example, children need more vitamin D for the proper formation of bones, as well as iron to maintain a healthy level of hemoglobin in the blood. It is important to take into account the age, weight and level of the child’s activity in determining his optimal daily dose of vitamins. It is also important to note that excessive consumption of some vitamins, especially fat -soluble ones, can be harmful to the health of the child.

3. 3 The consequences of the deficiency of vitamins vitamin deficiency may have serious consequences for the health of the child. The lack of vitamin A can lead to vision problems and increased susceptibility to infections, vitamin C deficiency can weaken the immune system and cause scurvy, and the lack of vitamin D can lead to rickets and other problems with bones. B vitamins deficiency can cause neurological problems, anemia and growth retardation. Early detection and treatment of vitamin deficiency is crucial for preventing long -term complications.

Chapter 2: The main vitamins and their natural sources

2. 1 Vitamin A (retinol) Vitamin A is a fat -soluble vitamin necessary for vision, immune function and cell growth. It also plays an important role in maintaining the health of the skin and mucous membranes.

   • 2.1.1 The role in the body of the child: maintaining vision, strengthening immunity, growth and development of cells, skin health.
   • 2.1.2 Natural sources: carrots, sweet potatoes, pumpkin, spinach, broccoli, liver, eggs, dairy products. Beta-carotene, contained in vegetables and fruits of orange color, is converted into vitamin A in the body.
   • 2.1.3 Recommendations for consumption: It is important to include in the child’s diet a variety of products rich in vitamin A to ensure its adequate intake.

3. 2 B vitamins B vitamins B is a group of water -soluble vitamins that play an important role in energy metabolism, the functioning of the nervous system and the formation of red blood cells.

   • 2.2.1 Vitamin B1 (TIAMIN):
     • The role in the body of the child: participates in the metabolism of carbohydrates, is necessary for the normal functioning of the nervous system.
     • Natural sources: whole cereals, legumes, nuts, seeds, pork.
     • Recommendations for consumption: regular consumption of whole cereals and legumes will help to ensure sufficient Tiamine.
   • 2.2.2 Vitamin B2 (riboflavin):
     • The role in the body of the child: participates in energy metabolism, necessary for the health of the skin and eyes.
     • Natural sources: dairy products, eggs, meat, green leafy vegetables, mushrooms.
     • Recommendations for consumption: inclusion in the diet of dairy products and green vegetables will help to ensure sufficient riboflavin intake.
   • 2.2.3 Vitamin B3 (Niacin):
     • The role in the body of the child: participates in energy metabolism, necessary for the health of the skin and the nervous system.
     • Natural springs: meat, fish, poultry, nuts, seeds, whole cereals.
     • Recommendations for consumption: inclusion in the diet of various products rich in protein will help to ensure sufficient niacin.
   • 2.2.4 Vitamin B5 (pantothenic acid):
     • The role in the body of the child: participates in energy metabolism, necessary for the formation of hormones and cholesterol.
     • Natural sources: meat, poultry, fish, eggs, dairy products, legumes, mushrooms, avocados, broccoli.
     • Recommendations for consumption: Pantotenic acid is widespread in food, so its deficiency is rare.
   • 2.2.5 Vitamin B6 (pyridoxin):
     • The role in the body of the child: participates in the metabolism of proteins, necessary for the formation of red blood cells and the functioning of the nervous system.
     • Natural sources: meat, fish, poultry, legumes, nuts, seeds, bananas, potatoes.
     • Recommendations for consumption: inclusion in the diet of various products rich in protein will help ensure sufficient flow of pyridoxine.
   • 2.2.6 Vitamin B7 (Biotin):
     • The role in the body of the child: participates in the metabolism of fats, carbohydrates and proteins, is necessary for the health of the skin, hair and nails.
     • Natural springs: eggs, liver, nuts, seeds, salmon, avocados, sweet potatoes.
     • Recommendations for consumption: Biotin is widespread in food products, so its deficiency is rare.
   • 2.2.7 Vitamin B9 (folic acid):
     • The role in the body of the child: is necessary for the formation of red blood cells, is involved in the growth and development of cells, it is important to prevent defects in the nervous tube in the fetus during pregnancy.
     • Natural springs: green leafy vegetables, legumes, avocados, citrus fruits, liver, enriched cereals.
     • Recommendations for consumption: It is important to include in the diet a sufficient amount of green leafy vegetables and other products rich in folic acid.
   • 2.2.8 Vitamin B12 (cobalamin):
     • The role in the body of the child: necessary for the formation of red blood cells, the functioning of the nervous system and the synthesis of DNA.
     • Natural sources: meat, fish, poultry, eggs, dairy products. Vitamin B12 is contained only in animal products.
     • Recommendations for consumption: Vegetarians and vegans need to take vitamin B12 additives or use enriched products.

4. 3 Vitamin C (ascorbic acid) vitamin C is a water -soluble vitamin, known for its antioxidant properties and an important role in maintaining the immune system. It is also necessary for the formation of collagen, which is important for the health of the skin, bones and cartilage.

   • 2.3.1 Role in the body of the child: strengthening immunity, antioxidant protection, collagen formation, improving iron absorption.
   • 2.3.2 Natural sources: citrus fruits (oranges, grapefruits, lemons), berries (strawberries, blueberries, raspberries), kiwi, bell pepper, broccoli, tomatoes, spinach.
   • 2.3.3 Recommendations for consumption: regular consumption of fruits and vegetables rich in vitamin C will help maintain the child’s immune system.

5. 4 Vitamin D (calciferol) Vitamin D is a fat -soluble vitamin necessary for the absorption of calcium and phosphorus, which is important for the health of bones and teeth. It also plays a role in the immune function and cell growth.

   • 2.4.1 Role in the body of the child: assimilation of calcium and phosphorus, strengthening bones and teeth, support for immunity.
   • 2.4.2 Natural sources: fish oil, fatty fish (salmon, tuna, mackerel), eggs (yolk), enriched products (milk, juices, cereals). Vitamin D is also produced in the skin under the influence of sunlight.
   • 2.4.3 Recommendations for consumption: It is important to ensure a sufficient stay of the child in the sun (in compliance with precautions) and include in the diet products rich in vitamin D. In some cases, it may be necessary to take vitamin D additives, especially in winter or limited access to sunlight.

6. 5 Vitamin E (tocopherol) Vitamin E is a fat -soluble vitamin with antioxidant properties. It protects the cells from damage to free radicals and plays a role in the immune function.

   • 2.5.1 Role in the body of the child: antioxidant protection, support of immunity, skin health.
   • 2.5.2 Natural springs: vegetable oils (sunflower, olive, corn), nuts, seeds, avocados, green leafy vegetables.
   • 2.5.3 Recommendations for consumption: inclusion in the diet of vegetable oils, nuts and seeds will help ensure sufficient intake of vitamin E.

7. 6 Vitamin K (Phillokhinon) Vitamin K is a fat -soluble vitamin necessary for coagulation of blood and bone health.

   • 2.6.1 Role in the body of the child: blood coagulation, bone health.
   • 2.6.2 Natural springs: green leafy vegetables (spinach, broccoli, cabbage), vegetable oils, some fruits.
   • 2.6.3 Recommendations for consumption: inclusion in the diet of green leafy vegetables will help to ensure sufficient intake of vitamin K.

Chapter 3: How to provide a child with vitamins from natural sources

8. 1 Various nutrition The most important aspect of the child’s provision with the necessary vitamins is a variety and balanced nutrition. The diet should include fruits, vegetables, whole cereals, proteins and dairy products. It is important to offer the child a wide selection of products so that he receives all the necessary vitamins and minerals.

9. 2 Planning Power Planning for a week can help ensure that the child receives a sufficient amount of vitamins. Make a list of products rich in vitamins and include them in the menu. Try new recipes to diversify the child’s diet and make it more interesting.

10. 3 Using seasonal products, seasonal fruits and vegetables are often rich in vitamins and minerals than products grown in greenhouses or imported from other countries. Buy local products when possible, and offer your child seasonal fruits and vegetables.

11. 4 The inclusion of vitamins in everyday dishes are the inclusion of vitamins in everyday dishes can be a simple and effective way to provide the child with the necessary nutrients. Add vegetables to soups, salads and sandwiches. Make fruit smoothies or yogurts. Use whole cereals instead of processed.

12. 5 Attraction of the child to cook food, attracting a child to cook food can help him learn more about healthy diet and love fruits and vegetables. Let the child help you wash vegetables, cut fruits or mix the ingredients.

13. 6 Sample example children often learn by the example of their parents. If you yourself eat healthy foods rich in vitamins, then the child is more likely to follow your example. Make a healthy nutrition with a family habit.

Chapter 4: situations when vitamin additives may be required

14. 1 Limited nutrition in some cases a child may have limited nutrition due to allergies, intolerance to products or dietary restrictions. In these situations, vitamin additives may be required to provide the child with all the necessary nutrients.

15. 2 diseases some diseases can affect the absorption of vitamins or increase the need for them. For example, children with intestinal chronic diseases may experience difficulties with the absorption of vitamins, and children taking certain drugs may need additional vitamins.

16. 3 Premature birth prematurely born children often need additional vitamins and minerals, since they have not received enough nutrients during pregnancy.

17. 4 Vegetarianism and veganism children adhere to a vegetarian or vegan diet may need additional vitamins, especially in vitamin B12, which is contained only in animal products.

18. 5 poor appetite children with poor appetite may not receive a sufficient amount of vitamins from food. In these situations, vitamin additives may be required to provide the child with all the necessary nutrients.

19. 6 accommodation in regions with limited sunlight, children living in regions with limited sunlight may need additional additives of vitamin D, since vitamin D is produced in the skin under the influence of sunlight.

Chapter 5: Choice of vitamin additives for children

20. 1 Consultation with a doctor before giving a child any vitamin additives, you need to consult a doctor. The doctor can evaluate the needs of the child for vitamins and minerals and recommend suitable additives.

21. 2 The form of vitamins vitamin supplements for children are available in various forms, such as chewing tablets, liquids and capsules. Choose a form that is most convenient for a child.

22. 3 The composition of vitamins carefully study the composition of the vitamin additive and make sure that it contains the necessary vitamins and minerals in the right doses. Avoid additives containing artificial dyes, flavors and preservatives.

23. 4 Dosage follow the recommended dosage of vitamin additives. Do not give the child more vitamins than indicated on the packaging, since it can be harmful to his health.

24. 5 Product quality choose vitamin additives from reliable manufacturers who test their products for quality and safety.

Chapter 6: Recipes of dishes rich in vitamins for children

25. 1 smoothie “Sunny Morning” (vitamin A, C, D)

    • Ingredients: 1 carrot, 1 orange, 1 banana, 1/2 cup of yogurt, 1 teaspoon of fish oil (optional).
    • Preparation: mix all the ingredients in a blender until a homogeneous mass.
    • Useful properties: this smoothie is rich in vitamins A, C and D, as well as calcium and probiotics.

26. 2 vegetable soup puree “Rainbow” (vitamins A, C, K, Group B)

    • Ingredients: 1 carrot, 1 potatoes, 1/2 broccoli, 1/2 onions, 1 clove of garlic, 4 cups of vegetable broth, olive oil, salt, pepper to taste.
    • Preparation: Fry onions and garlic in olive oil. Add carrots, potatoes and broccoli. Pour the vegetable broth and cook until soft. Grind the soup with a blender until a homogeneous mass. Salt and pepper to your taste.
    • Useful properties: This soup is rich in vitamins A, C, K and Group B, as well as fiber.

27. 3 chicken nages in oat oneing (vitamins of group B, e)

    • Ingredients: chicken fillet, oatmeal, egg, salt, pepper, vegetable oil.
    • Preparation: cut the chicken fillet into small pieces. Beat the egg with salt and pepper. Grind oatmeal. Dip chicken pieces into the egg, then roll in oatmeal. Fry in vegetable oil until golden crust.
    • Useful properties: these naggets are rich in vitamins of group B and E, as well as protein.

28. 4 salad “Fruit mix” (vitamins A, C, E)

    • Ingredients: orange, kiwi, strawberries, banana, walnut, yogurt.
    • Preparation: Cut the fruits into small pieces. Mix fruits and nuts. Season with yogurt.
    • Useful properties: This salad is rich in vitamins A, C and E, as well as fiber and healthy fats.

29. 5 omelet with vegetables (vitamins A, D, group B)

    • Ingredients: eggs, milk, spinach, tomatoes, onions, cheese, salt, pepper.
    • Preparation: Beat eggs with milk, salt and pepper. Add chopped vegetables. Fry in a pan until cooked. Sprinkle with grated cheese.
    • Useful properties: This omelet is rich in vitamins A, D and group B, as well as protein and calcium.

Chapter 7: Tips for cooking food that preserve vitamins

30. 1 Minimization of heat treatment long -term heat treatment can destroy many vitamins. Try to cook vegetables for steam, cook or fry them quickly.

31. 2 Using the minimum amount of water B vitamins and vitamin C are water -soluble, so when cooking vegetables, part of the vitamins passes into the water. Use the minimum amount of water and do not pour the broth after cooking.

32. 3 steamed preparation steaming is one of the best ways to preserve vitamins in vegetables. Vegetables are cooked quickly and do not lose their beneficial properties.

33. 4 Storage in a cool and dark place fruits and vegetables should be stored in a cool and dark place in order to preserve their vitamins.

34. 5 Cutting immediately before cooking cut fruits and vegetables just before cooking to minimize the loss of vitamins.

Chapter 8: Alternative natural sources of vitamins

35. 1 Propheted grains and seeds sprouted grains and seeds are rich in B vitamins, vitamin E and other nutrients. They can be added to salads, soups and other dishes.

36. 2 seaweed seaweed, such as spirulina and chlorella, are rich sources of vitamins, minerals and antioxidants. They can be consumed in the form of powder or additives.

37. 3 pollen beeswaters are a rich source of vitamins, minerals, amino acids and enzymes. It can be added to yogurt, smoothies and other dishes.

38. 4 rosehip rose hips – this is a rich source of vitamin C. From it you can prepare tea, compote or infusion.

Chapter 9: Myths and errors about vitamins

39. 1 “The more, the better” this is a common misconception. Excessive consumption of some vitamins, especially fat -soluble (A, D, E, K), can be harmful to health.

40. 2 “All vitamin additives are equally effective” The quality and effectiveness of vitamin additives can vary greatly. It is important to choose additives from reliable manufacturers.

41. 3 “Natural vitamins are always better than synthetic” in most cases synthetic vitamins are as effective as natural ones. The main thing is to verify their quality and security.

42. 4 “Vitamins can replace a healthy diet” Vitamins are only a complement to a healthy diet, but cannot replace it. A variety and balanced nutrition is the basis of health.

43. 5 “Vitamin deficiency is easy to determine” symptoms of vitamin deficiency can be nonspecific and manifest itself differently in different people. For accurate diagnosis, you must consult a doctor and take tests.

Chapter 10: The importance of an individual approach

44. 1 Accounting for the individual needs of the need for vitamins can vary depending on age, gender, weight, level of activity and state of health of the child. It is important to consider these factors when compiling a diet and choosing vitamin additives.

45. 2 Consultation with a specialist to determine the optimal diet and the need for vitamin additives, it is recommended to contact a pediatrician or nutritionist.

46. 3 Observation of the child carefully observe the child and pay attention to any signs of vitamin deficiency or side effects from taking additives.

Chapter 11: Practical tips for parents

47. 1 Create a positive attitude to healthy nutrition show an example to your children and make healthy nutrition funny and interesting.

48. 2 Do not force the child to have something that he does not like to offer a variety of products, but do not force the child to have what he does not like.

49. 3 Be patient with new products can take time. Be patient and continue to offer your child healthy products.

50. 4 Come on the taste. Cook dishes that will be tasty and attractive to the child.

51. 5 Participate in cooking together to attract your child to cook food so that he learn more about healthy diet.

52. 6 Avoid fast food and processed products of fast food and processed products often contain little vitamins and minerals and a lot of sugar, salt and fats.

53. 7 Read the labels carefully read the labels of the products to find out about the content of vitamins and minerals.

54. 8 Store healthy snacks at hand offer your child healthy snacks such as fruits, vegetables, yogurt and nuts.

55. 9 Do not use vitamins as a reward do not use vitamins as a reward or punishment.

56. 10 Consult a doctor always consult a doctor before giving your child any vitamin additives.