Vitamin C for children: for immunity and not only

Vitamin C for children: for immunity and not only

I. Fundamentals of vitamin C and its role in the children’s body

A. What is vitamin C?

1. Definition and chemical structure: Vitamin C, or ascorbic acid, is a water -soluble vitamin necessary for the normal functioning of the body. Its chemical formula is C6H8O6. It is a powerful antioxidant and plays a key role in various metabolic processes. Unlike many animals, people are not able to synthesize vitamin C on their own and should receive it from the outside, mainly from food. Ascorbic acid exists in two forms: L-acscorbic acid (active form) and D-anti-ribal acid (inactive form). Foods and additives contain mainly L-asporbic acid.

2. Solubility in water and metabolism features: Being a water -soluble vitamin, vitamin C does not accumulate in the body in significant quantities. The excess of vitamin C is removed in the urine, which reduces the risk of toxicity, but also requires regular vitamin C to the body. Vitamin C metabolism includes oxidation to dehydroaccorbic acid (DHAA), which also has some vitamin activity. DHAA can be restored back to ascorbic acid, which allows you to use it again. However, the DHAA is unstable and may be irreversibly decomposed if it is not restored.

3. Sensitivity to environmental factors: Vitamin C is subject to destruction under the influence of various factors, such as heat, light, oxygen and alkaline environment. Cooking, especially boiling, can significantly reduce the content of vitamin C in products. Long -term storage of products also leads to loss of vitamin C. Processing and preservation of food products can reduce the content of vitamin C. Therefore, it is recommended to consume fresh products rich in vitamin C and cook them with minimal heat treatment.

B. The main functions of vitamin C in the children’s body:

1. Support for the immune system: Vitamin C plays an important role in the functioning of the immune system, stimulating the production and activity of leukocytes (white blood cells), which fight infections. He also participates in the production of antibodies that neutralize pathogens. Vitamin C enhances the barrier function of the skin and mucous membranes, preventing the penetration of infectious agents. It also contributes to healing of wounds and a decrease in inflammation.

2. Collagen synthesis: Vitamin C is necessary for the synthesis of collagen, the main structural protein, which ensures the strength and elasticity of the connective tissue. Collagen is found in the skin, bones, cartilage, tendons and blood vessels. Enough consumption of vitamin C is important for the formation of healthy skin, bones and joints in children. Vitamin C deficiency can lead to a violation of collagen synthesis and the development of scurvy, characterized by bleeding of the gums, teeth loss and slowdown in wound healing.

3. Antioxidant Protection: Vitamin C is a powerful antioxidant that protects the cells from damage by free radicals. Free radicals are unstable molecules that are formed as a result of metabolism and exposure to environmental factors, such as air pollution and ultraviolet radiation. Free radicals can damage DNA, proteins and lipids, which leads to the development of various diseases, including cancer and cardiovascular diseases. Vitamin C neutralizes free radicals, preventing their harmful effects.

4. Iron assimilation: Vitamin C improves the absorption of iron from plant springs, such as vegetables and fruits. Iron is necessary for the formation of hemoglobin, protein, which tolerates oxygen in the blood. Iron deficiency can lead to anemia, which is characterized by fatigue, weakness and pallor of the skin. The use of products rich in vitamin C, along with products containing iron, helps improve iron absorption and prevent anemia.

5. Other functions: Vitamin C is involved in the synthesis of neurotransmitters, such as norepinephrine and dopamine, which are important for the normal functioning of the brain. It is also necessary for the metabolism of folic acid and tyrosine. Vitamin C can play a role in the prevention of some chronic diseases such as asthma and allergies.

C. Recommended daily vitamin C for children of different ages:

1. Infants (0-6 months): 40 mg/day (from breast milk or mixture). Breast milk usually contains a sufficient amount of vitamin C to meet the needs of the baby.

2. Infants (7-12 months): 50 mg/day (from breast milk or feeding).

3. Children (1-3 years old): 15 mg/day.

4. Children (4-8 years old): 25 mg/day.

5. Children (9-13 years old): 45 mg/day.

6. Teenagers (14-18 years old): 75 mg/day (for boys) and 65 mg/day (for girls).

7. Diseases and special conditions: During illness, especially with colds or influenza, the need for vitamin C may increase. In such cases, it is recommended to increase the dose of vitamin C, but only after consulting a doctor. Children with chronic diseases such as asthma or allergies may also need increased consumption of vitamin C.

II. Sources of vitamin C for children

A. Natural sources:

1. Fruits:

   a. Citrus fruits (oranges, tangerines, lemons, grapefruits): Citrus fruits are one of the most famous and affordable sources of vitamin C. One average orange contains about 70 mg of vitamin C, which is more than 100% of the recommended daily norm for young children. Citrus juice is also a good source of vitamin C, but the sugar content should be taken into account.

   b. Berries (strawberries, raspberries, blueberries, cranberries): Berries, especially strawberries, raspberries and blueberries, contain a significant amount of vitamin C. One cup of strawberries contains about 85 mg of vitamin C. The berries are also rich in antioxidants, which provide additional benefits for health.

   c. Kiwi: Kiwi is an excellent source of vitamin C. One average kiwi contains about 70 mg of vitamin C. Kiwi also contains other beneficial nutrients, such as vitamin K and fiber.

   d. Pineapple: Pineapple contains a moderate amount of vitamin C, as well as Bromelein, an enzyme that has anti -inflammatory properties.

   e. Mango: Mango is a good source of vitamin C and other vitamins and minerals, such as vitamin A and potassium.

   f. Papaya: The papaya contains a significant amount of vitamin C and the daddin enzyme that helps to digest proteins.

2. Vegetables:

   a. Bulgarian pepper (especially red and yellow): Bulgarian pepper, especially red and yellow, is one of the richest vegetable sources of vitamin C. One average red pepper contains more than 150 mg of vitamin C.

   b. Broccoli: Broccoli contains a significant amount of vitamin C, as well as other beneficial nutrients, such as fiber and vitamin K.

   c. Cauliflower: Color cabbage is a good source of vitamin C and other vitamins and minerals.

   d. Spinach: Spinach contains a moderate amount of vitamin C, as well as iron and other beneficial nutrients.

   e. Brussels sprouts: Brussels cabbage is a good source of vitamin C and fiber.

   f. Tomatoes: Tomatoes contain a moderate amount of vitamin C, as well as lycopines, an antioxidant that is associated with cancer prevention.

   g. Potatoes (especially with the peel): Potatoes contain a moderate amount of vitamin C, especially if you use it with the peel.

3. Other sources:

   a. Rose hip: Rosehip is one of the richest natural sources of vitamin C. It contains several times more vitamin C than citrus. Rosehip can be consumed in the form of tea, syrup or additives.

   b. Parsley: Parsley contains a significant amount of vitamin C and other vitamins and minerals.

   c. Green onions: Green onions contain a moderate amount of vitamin C and other beneficial nutrients.

B. Enriched products:

1. Juices: Some juices, such as orange and apple juice, are enriched with vitamin C. However, the sugar content in juices should be taken into account and consumed in moderate quantities.

2. Breakfast flakes: Some breakfast flakes are enriched with vitamin C and other vitamins and minerals. When choosing breakfast flakes, you should pay attention to the content of sugar and fiber.

3. Other products: Some other products, such as yogurts and drinks, can also be enriched with vitamin C.

C. Vitamin additives:

1. Types of vitamin additives: Vitamin C is available in various forms, including tablets, chewing tablets, capsules, powders and solutions. The most common forms of vitamin C are ascorbic acid, sodium ascorbate, calcium ascorbate and ascorbilpalpalmitate.

2. Dosage and recommendations for use: The dosage of vitamin C in addition should correspond to the recommended daily rate for the age of the child. Before using vitamin additives, it is necessary to consult a doctor, especially if the child has any chronic diseases or he takes other drugs.

3. Advantages and disadvantages of additives: Vitamin additives can be useful for children who do not receive enough vitamin C from food. However, it is important to remember that vitamin additives should not replace full and balanced nutrition. The use of too much vitamin C from the additives can lead to side effects, such as stomach and diarrhea.

III. Vitamin C deficiency in children: symptoms and consequences

A. Causes of vitamin C deficiency:

1. Insufficient consumption of vitamin C with food: The main cause of vitamin C deficiency is insufficient consumption of fruits and vegetables rich in vitamin C. Children who feed on monotonously and consume few fresh products are at risk of vitamin C.

2. Vitamin C violation of vitamin C: Some diseases, such as celiac disease and Crohn’s disease, can violate the absorption of vitamin C in the intestines.

3. Smoking (passive smoking): Passive smoking reduces the level of vitamin C in the body and increases the need for vitamin C.

4. Chronic diseases: Some chronic diseases, such as diabetes and kidney disease, can increase the need for vitamin C.

5. Medicines: Some drugs, such as tetracycline antibiotics and oral contraceptives, can reduce vitamin C levels in the body.

B. Symptoms of vitamin C deficiency:

1. RANNIE ACCUPATION:

   a. Fatigue and weakness: Fatigue and weakness are one of the most common early signs of vitamin C.

   b. Irritability: Children with vitamin C deficiency can be more irritable and capricious.

   c. Reduced appetite: Vitamin C deficiency can lead to a decrease in appetite.

   d. Pain in muscles and joints: Pain in the muscles and joints can be a sign of vitamin C. deficiency.

2. More serious symptoms (scurvy):

   a. Bleeding gums: The bleeding of gums is one of the most characteristic symptoms of scurvy, severe vitamin C.

   b. Tooth loss: Tooth loss can occur with prolonged and severe deficiency of vitamin C.

   c. Slow wound healing: Vitamin C deficiency disrupts collagen synthesis, which leads to a slowdown in wound healing.

   d. Blowers of Lather (Petechia): The hemorrhages on the skin, or petachia, are small red or purple spots that occur due to the rupture of the capillaries.

   e. Anemia: Vitamin C deficiency can violate the absorption of iron, which leads to anemia.

   f. Bone pain: Bone pain can be a sign of scurvy.

   g. Swelling: Edema can occur with severe vitamin C.

C. The consequences of vitamin C deficiency:

1. Violation of the immune function: Vitamin C deficiency weakens the immune system, which increases the risk of infections.

2. Slow down growth and development: Vitamin C deficiency can violate the growth and development of children.

3. Problems with bones and joints: Vitamin C deficiency disrupts collagen synthesis, which can lead to problems with bones and joints.

4. Anemia: Vitamin C deficiency can violate the absorption of iron, which leads to anemia.

5. CINGA: Cing is a severe form of vitamin C deficiency, which can lead to serious complications, such as bleeding, teeth loss and even death.

IV. Overdose of vitamin C: possible risks and side effects

A. The risk of an overdose:

1. Vitamin C water. Vitamin C is a water -soluble vitamin, so the excess of vitamin C is excreted in the urine. This reduces the risk of toxicity, but does not exclude the possibility of an overdose when using very large doses of vitamin C.

2. Overdose sources: An overdose of vitamin C most often occurs when using high doses of vitamin additives. The use of a large number of products rich in vitamin C rarely leads to an overdose.

B. Symptoms of an overdose of vitamin C:

1. Gastrointestinal disorders:

   a. Diarrhea: Diarya is one of the most common symptoms of an overdose of vitamin C.

   b. Nausea and vomiting: Nausea and vomiting can also occur when using high doses of vitamin C.

   c. Stomach ache: Abdominal pain can be a sign of irritation of the gastrointestinal tract due to excess vitamin C.

2. Other possible symptoms:

   a. Headache: A headache can occur with an overdose of vitamin C.

   b. Insomnia: Insomnia can also be associated with the use of high doses of vitamin C.

   c. Redness of the skin: Redness of the skin can occur with an overdose of vitamin C.

   d. The formation of kidney stones: The use of very high doses of vitamin C can increase the risk of kidney stones, especially in people predisposed to this disease.

C. The consequences of an overdose of vitamin C:

1. Violation of the assimilation of other nutrients: The use of high doses of vitamin C can disrupt the absorption of other nutrients, such as copper and selenium.

2. False -positive analyzes: High doses of vitamin C can distort the results of some laboratory tests.

3. Deterioration of symptoms of some diseases: In people with some diseases, such as hemochromatosis (an excess of iron in the body), the use of high doses of vitamin C can worsen the symptoms of the disease.

V. Vitamin C for children with colds and flu

A. The role of vitamin C in the prevention and treatment of colds and influenza:

1. Strengthening the immune system: Vitamin C strengthens the immune system, which helps to prevent colds and flu. It stimulates the production and activity of leukocytes that fight infections.

2. Reducing the duration and severity of symptoms: Vitamin C can reduce the duration and severity of the symptoms of colds and influenza. It has anti -inflammatory properties and can reduce a runny nose, cough and sore throat.

3. Antioxidant Protection: Vitamin C is a powerful antioxidant that protects cells from damage by free radicals formed during infection.

B. Recommendations for the use of vitamin C for colds and flu in children:

1. Dosage: During illness, especially with colds or flu, it is recommended to increase the dose of vitamin C, but only after consulting a doctor. It is usually recommended to increase the dose of vitamin C by 2-3 times.

2. Methods of application: Vitamin C can be taken in the form of tablets, chewing tablets, capsules, powders or solutions. You can also eat products rich in vitamin C, such as citrus fruits, berries and vegetables.

3. Duration of admission: Vitamin C is recommended to be taken throughout the entire period of the disease and a few days after recovery.

C. Scientific data on the influence of vitamin C on a cold and influenza:

1. Research: Many studies have shown that vitamin C can reduce the duration and severity of the symptoms of colds. However, the results of the studies are contradictory, and some studies did not reveal the significant effect of vitamin C on the cold.

2. Meta analysis: The meta-analyzes that combine the results of several studies showed that vitamin C can be effective for the prevention of colds in people subject to strong physical exertion or living in cold conditions.

3. Conclusions: Vitamin C can be useful for the prevention and treatment of colds and influenza, especially in children with a weakened immune system. However, it is necessary to observe the recommended dosage and consult a doctor before using vitamin C in large doses.

VI. Vitamin C and other aspects of children’s health

A. Vitamin C and allergies:

1. The role of vitamin C in a decrease in allergic reactions: Vitamin C has antihistamine properties and can reduce the severity of allergic reactions. It helps to stabilize the membranes of mast cells that release histamine, a substance that causes allergic symptoms.

2. The use of vitamin C for allergic diseases: Vitamin C can be useful for alleviating the symptoms of allergic diseases such as allergic rhinitis (hay fever), allergic dermatitis (eczema) and asthma.

3. Research: Some studies have shown that vitamin C can reduce the severity of asthma symptoms and allergic rhinitis. However, additional studies are needed to confirm these results.

B. Vitamin C and Railway Anemia:

1. The influence of vitamin C on the assimilation of iron: Vitamin C improves the absorption of iron from plant springs (non -meter iron). It turns iron from a trivalent into a double -clad state, which is better absorbed in the intestines.

2. The use of vitamin C for iron deficiency anemia: Vitamin C can be useful for the treatment and prevention of iron deficiency anemia, especially in children who eat mainly plant foods. It is recommended to consume products rich in vitamin C, along with products containing iron.

3. Research: Studies have shown that vitamin C improves the absorption of iron from plant sources and can increase the level of hemoglobin in children with iron deficiency anemia.

C. Vitamin C and wound healing:

1. The role of vitamin C in the synthesis of collagen: Vitamin C is necessary for the synthesis of collagen, the main structural protein, which ensures the strength and elasticity of the connective tissue. Collagen is necessary for healing wounds.

2. The use of vitamin C to accelerate wound healing: Vitamin C can accelerate the healing of wounds, cuts, burns and other skin damage. It contributes to the formation of new tissue and reduces inflammation.

3. Research: Studies have shown that vitamin C can improve wound healing and reduce the risk of scarring.

D. Vitamin C and mental health:

1. The role of vitamin C in the synthesis of neurotransmitters: Vitamin C is involved in the synthesis of neurotransmitters, such as dopamine and norepinephrine, which are important for normal brain function.

2. The influence of vitamin C on the mood and cognitive functions: Vitamin C deficiency can lead to a deterioration in mood, a decrease in concentration of attention and memory problems.

3. Research: Some studies have shown that vitamin C can improve mood and cognitive functions in people with vitamin C deficiency. However, additional studies are needed to confirm these results.

VII. Practical tips to ensure sufficient consumption of vitamin C children

A. A variety of nutrition:

1. Inclusion in the diet of fruits and vegetables: The best way to provide sufficient consumption of vitamin C is to include a variety of fruits and vegetables rich in vitamin C. in the child’s diet.

2. Examples of dishes with a high content of vitamin C:

   a. Fruit salads: Fruit salads from citrus fruits, berries and kiwi are a great way to increase the consumption of vitamin C.

   b. Vegetable salads: Vegetable salads made of Bulgarian pepper, broccoli and tomatoes also contain a lot of vitamin C.

   c. Smoothies: Smoothies made of fruits, berries and vegetables are a convenient and delicious way to increase the consumption of vitamin C.

   d. Soups: Soups with vegetables, such as broccoli, colored cabbage and tomatoes, can be a good source of vitamin C.

   e. Casserole: Casseroles with vegetables, such as Bulgarian pepper and broccoli, also contain vitamin C.

B. Proper cooking:

1. Minimization of heat treatment: Vitamin C is destroyed during heat treatment, so it is recommended to cook food with minimal heat treatment.

2. Consuming fresh products: Fresh products contain more vitamin C than products that have been stored for a long time.

3. Storage of products in the right conditions: Keep fruits and vegetables in a cool and dark place to preserve the content of vitamin C.

C. Vitamin additives (if necessary):

1. Consultation with a doctor: Before using vitamin additives, you need to consult a doctor to determine the dosage and the need to use additives.

2. The choice of quality additives: Choose high -quality vitamin additives from reliable manufacturers.

3. Compliance with the recommended dosage: Follow the recommended dosage of vitamin additives.

D. Examples of specific recipes for children:

1. Orange smoothie with kiwi:

   a. Ingredients: 1 orange, 1 kiwi, 1/2 cup of water or yogurt.

   b. Preparation: Clean the orange and kiwi, cut them into pieces and place them in a blender. Add water or yogurt and beat until a homogeneous mass.

2. Strawberry and spinach salad:

   a. Ingredients: 1 glass of spinach, 1/2 cups of strawberries, 1/4 cup of walnuts, refueling from olive oil and lemon juice.

   b. Preparation: Wash the spinach and strawberries, cut the strawberries into pieces. Mix spinach, strawberries and walnuts. Season the salad with olive oil and lemon juice.

3. Broccoli with lemon juice:

   a. Ingredients: 1 broccoli, lemon juice, salt, pepper.

   b. Preparation: Divide broccoli into inflorescences and boil in boiling water for 5-7 minutes. Drain the water and pour broccoli with lemon juice. Salt and pepper to your taste.

VIII. Frequently asked questions about vitamin C for children

A. Is it safe to give vitamin with a child every day?

1. General recommendations: Yes, in most cases it is safe to give vitamin C to the child every day in the recommended dosage. However, before taking vitamin additives, you need to consult a doctor to make sure that it is safe for your child.

2. Individual features: Some children may have individual characteristics, such as allergies or chronic diseases that may require adjusting the dosage of vitamin C.

B. Is it possible to give vitamin C newborn?

1. Sources of vitamin C for newborns: Newborns usually get enough vitamin C from breast milk or mixture.

2. The need for additional additives: Additional additives of vitamin C are usually not required for newborns if they receive enough vitamin C from breast milk or mixture. In rare cases, when the newborn has a vitamin C deficiency, the doctor can recommend additional additives.

C. What products are best given to the child to increase the level of vitamin C?

1. List of products: The best products to increase the level of vitamin C in the child are citrus fruits, berries, kiwi, bell pepper, broccoli and cauliflower.

2. Examples of dishes: Examples of dishes that will help increase the level of vitamin C in a child, include fruit salads, vegetable salads, smoothies and soups with vegetables.

D. How to find out if my child has a deficiency of vitamin C?

1. Deficiency symptoms: Symptoms of vitamin C deficiency in children include fatigue, weakness, irritability, decreased appetite, muscle pain and joints, bleeding gums and slow healing of wounds.

2. Diagnosis: If you suspect that your child has a deficiency of vitamin C, consult a doctor. The doctor can conduct blood tests to determine the level of vitamin C in the body.

E. Can vitamin C cure a cold?

1. Influence on symptoms: Vitamin C cannot cure a cold, but it can reduce the duration and severity of the symptoms of colds.

2. Support for the immune system: Vitamin C strengthens the immune system, which helps the body fight infection.

F. What side effects can occur when taking vitamin C?

1. Possible side effects: Side effects when taking vitamin C are rare, but when consuming high doses of vitamin C, gastrointestinal disorders can occur, such as diarrhea, nausea and vomiting.

2. Precautions: To avoid side effects, follow the recommended dosage of vitamin C and consult a doctor before taking vitamin additives.