Natural sources of vitamins for children

Vitamin A: The key to vision, growth and immunity

Vitamin A plays a key role in the development and maintenance of children’s health. It is necessary for normal vision, especially in conditions of low illumination, growth and development of bones, as well as the functioning of the immune system. The disadvantage of vitamin A can lead to serious consequences, including visual impairment, growth retardation and increased susceptibility to infections.

The main functions of vitamin A:

Vision: Participates in the formation of rhodopsin, visual pigment necessary for night vision.
Growth and development: Promotes the normal growth of bones and tissues, as well as the formation of tooths.
Immunity: Supports the integrity of the mucous membranes, a barrier that protects the body from infections.
Cellular differentiation: Participates in the process of cell differentiation, which is important for the normal development of organs and tissues.

Natural sources of vitamin A:

Vitamin A is presented in two forms: retinol (an active form contained in animal products) and carotenoids (provitamins contained in plant products that are converted into retinol in the body).

1. Animal products (retinol):

*   **Печень:**  Самый богатый источник витамина А. Следует давать детям в небольших количествах из-за высокой концентрации. Лучше всего предлагать печеночный паштет, приготовленный в домашних условиях, чтобы контролировать содержание соли и жира.
*   **Рыбий жир:**  Отличный источник витамина А и омега-3 жирных кислот, которые также важны для развития мозга и зрения. Выбирайте качественный рыбий жир, сертифицированный на отсутствие токсинов.
*   **Яичный желток:**  Содержит витамин А и другие важные питательные вещества, такие как витамин D и холин.
*   **Молочные продукты (цельное молоко, сыр, сливочное масло):** Содержат витамин А, особенно если животные питались свежей травой.  Выбирайте цельные молочные продукты, чтобы обеспечить достаточное количество жиров, необходимых для усвоения витамина А.

2. Plant products (carotenoids):

*   **Морковь:**  Классический источник бета-каротина, который легко преобразуется в витамин А в организме.  Предлагайте морковь в вареном или тушеном виде, чтобы повысить биодоступность бета-каротина.
*   **Сладкий картофель (батат):**  Еще один отличный источник бета-каротина.  Сладкий картофель также содержит клетчатку и другие полезные питательные вещества.
*   **Тыква:**  Богата бета-каротином и другими антиоксидантами.  Используйте тыкву для приготовления супов, пюре и пирогов.
*   **Шпинат и другие листовые зеленые овощи (капуста кале, брокколи):**  Содержат бета-каротин и другие важные витамины и минералы.  Старайтесь включать эти овощи в рацион ребенка как можно чаще.
*   **Красный и желтый перец:**  Содержат бета-каротин и другие каротиноиды, такие как лютеин и зеаксантин, которые полезны для зрения.
*   **Абрикосы, манго, папайя:**  Фрукты, богатые бета-каротином и другими витаминами.  Предлагайте их в качестве десерта или перекуса.

Tips for the inclusion of vitamin A in the diet of the child:

Offer a variety of products rich in vitamin A to provide good nutrition.
Combine products rich in vitamin A, with a small amount of fats to improve its assimilation.
When preparing vegetables, do not digest them in order to preserve vitamins.
Be careful with vitamin A additives, since an overdose can be toxic. Consult with the pediatrician before giving your child the additives of vitamin A.

Vitamin B: energy, nervous system and growth

B vitamins play a decisive role in the metabolism of energy, the functioning of the nervous system and the general growth and development of children. Each B vitamin performs its unique function, and their deficiency can lead to various health problems.

The main functions of group B vitamins:

Power transformation into energy: Vitamins B1, B2, B3, B5, B6, B7 are involved in the metabolism of carbohydrates, fats and proteins, providing the body with energy.
The functioning of the nervous system: Vitamins B1, B6, B12 are important for the health of nerve cells and the transmission of nerve impulses.
Formation of red blood cells: Vitamins B9 (folic acid) and B12 are necessary for the formation of healthy red blood cells that transfer oxygen throughout the body.
Growth and development: B vitamins are involved in cell growth and division, which is important for the development of organs and tissues.

Natural sources of group B vitamins:

B vitamins are contained in various foods, both animal and plant origin.

1. Vitamin B1 (TIAMIN):

*   **Цельнозерновые продукты (овсянка, коричневый рис, цельнозерновой хлеб):** Хороший источник тиамина.  Выбирайте цельнозерновые продукты вместо рафинированных, чтобы получить больше питательных веществ.
*   **Свинина:**  Один из самых богатых источников тиамина.  Предлагайте свинину в умеренных количествах, приготовленную на пару или запеченную.
*   **Бобовые (фасоль, горох, чечевица):** Содержат тиамин и другие витамины группы B, а также клетчатку и белок.
*   **Орехи и семена (подсолнечные семечки):**  Хороший источник тиамина и других питательных веществ.

2. Vitamin B2 (riboflavin):

*   **Молочные продукты (молоко, йогурт, сыр):** Хороший источник рибофлавина.  Выбирайте цельные молочные продукты, чтобы обеспечить достаточное количество жиров, необходимых для усвоения витаминов.
*   **Яйца:**  Содержат рибофлавин и другие важные питательные вещества.
*   **Листовые зеленые овощи (шпинат, брокколи):** Содержат рибофлавин и другие витамины и минералы.
*   **Мясо (особенно печень и почки):** Богатый источник рибофлавина, но предлагайте в умеренных количествах.

3. Vitamin B3 (Niacin):

*   **Мясо (курица, индейка, говядина):** Хороший источник ниацина.
*   **Рыба (тунец, лосось):**  Содержит ниацин и омега-3 жирные кислоты.
*   **Грибы:**  Содержат ниацин и другие полезные питательные вещества.
*   **Арахис:**  Хороший источник ниацина, но убедитесь, что у ребенка нет аллергии на арахис.

4. Vitamin B5 (pantothenic acid):

*   Витамин B5 содержится в большинстве продуктов питания, поэтому его дефицит встречается редко.
*   **Курица, говядина, рыба:** Хорошие источники.
*   **Цельнозерновые продукты:**  Также содержат пантотеновую кислоту.
*   **Овощи (брокколи, авокадо):**  Содержат витамин B5.

5. Vitamin B6 (pyridoxin):

*   **Курица, рыба, свинина:** Хорошие источники пиридоксина.
*   **Бананы:**  Содержат пиридоксин и калий.
*   **Картофель:**  Содержит пиридоксин и другие питательные вещества.
*   **Нут (турецкий горох):**  Содержит пиридоксин и другие витамины группы B, а также клетчатку и белок.

6. Vitamin B7 (Biotin):

*   Витамин B7 содержится в большинстве продуктов питания, поэтому его дефицит встречается редко.
*   **Яйца (особенно желток):** Хороший источник биотина.
*   **Орехи и семена:**  Содержат биотин и другие питательные вещества.
*   **Печень:**  Богатый источник биотина, но предлагайте в умеренных количествах.

7. Vitamin B9 (folic acid):

*   **Листовые зеленые овощи (шпинат, салат ромэн):**  Хороший источник фолиевой кислоты.
*   **Бобовые (чечевица, фасоль):**  Содержат фолиевую кислоту и другие витамины группы B, а также клетчатку и белок.
*   **Авокадо:**  Содержит фолиевую кислоту и полезные жиры.
*   **Цитрусовые фрукты (апельсины, грейпфруты):**  Содержат фолиевую кислоту и витамин C.

8. Vitamin B12 (cobalamin):

*   **Витамин B12 содержится только в продуктах животного происхождения.**
*   **Мясо (говядина, курица, свинина):** Хороший источник кобаламина.
*   **Рыба (лосось, тунец):**  Содержит кобаламин и омега-3 жирные кислоты.
*   **Яйца:**  Содержат кобаламин и другие важные питательные вещества.
*   **Молочные продукты (молоко, йогурт, сыр):** Содержат кобаламин.

Tips for including group B vitamins in the child’s diet:

Offer a variety of products rich in group B vitamins to provide good nutrition.
Include both animal and plant products in the child’s diet.
When preparing vegetables, do not digest them in order to preserve vitamins.
Vegetarian and vegan children may need additional intake of vitamin B12, since it is found only in animal products. Consult a pediatrician about the need for additive.
Try to avoid processed products, as they often contain few vitamins of group B.

Vitamin C: Immunity, antioxidant protection and assimilation of iron

Vitamin C, also known as ascorbic acid, is a powerful antioxidant that plays an important role in strengthening the immune system, protecting cells from damage and assimilation of iron from plant products. The disadvantage of vitamin C can lead to a weakening of immunity, increased susceptibility to infections, bleeding gums and slow healing of wounds.

The main functions of vitamin C:

Immunity: It stimulates the production and activity of leukocytes, cells that fight infections.
Antioxidant Protection: Protects cells from damage caused by free radicals.
Iron assimilation: Improves the absorption of iron from plant products.
Collagen synthesis: It is necessary for the synthesis of collagen, protein, which is important for the health of the skin, bones, cartilage and blood vessels.
Wound healing: Accelerates the healing of wounds and scratches.

Natural springs of vitamin C:

Vitamin C is mainly contained in fruits and vegetables.

Citrus fruits (oranges, lemons, grapefruits, tangerines): The classic source of vitamin C. Offer citrus fruits in fresh form or in the form of freshly squeezed juice (in modest quantities due to the high sugar content).
Berries (strawberries, raspberries, blueberries, currants): Contain vitamin C and other antioxidants. Offer berries in fresh or frozen form.
Bulgarian pepper (especially red and yellow): Contains more vitamin C than citrus fruits. Offer fresh pepper, in salads or in stew.
Broccoli, Brussels cabbage, cauliflower: Contain vitamin C and other beneficial nutrients. Offer these vegetables steamed or in stew to preserve vitamin C.
Kiwi: Contains a large amount of vitamin C. Offer Kiwi fresh.
Tomatoes: Contain vitamin C and lycopine, powerful antioxidant. Offer fresh tomatoes, in salads or in sauces.
Green sheet vegetables (spinach, cabbage): Contain vitamin C and other important vitamins and minerals.

Tips for inclusion of vitamin C in the diet of the child:

Offer a variety of fruits and vegetables rich in vitamin C, every day.
Vitamin C is easily destroyed when heated, so try to eat fruits and vegetables in fresh form or steam for a short time.
Keep fruits and vegetables in a cool dark place to preserve vitamin C.
Do not store citrus fruits for a long time, since vitamin C is quickly destroyed.
If a child does not like fruits and vegetables, try adding them to a smoothie or juices.
Enrich the products with iron with vitamin C to improve its absorption. For example, add lemon juice to a salad with spinach or serve orange juice along with buckwheat porridge.
During periods of the disease, increase the intake of vitamin C to support the child’s immune system.
Vitamin C additives are usually safe, but consult a pediatrician before giving them to the child.

Vitamin D: strong bones, immunity and healthy growth

Vitamin D plays an important role in the assimilation of calcium and phosphorus necessary for the formation of strong bones and teeth. It is also important for the functioning of the immune system and healthy growth and development of children. The disadvantage of vitamin D can lead to rickets in children, a disease that is characterized by bone deformation.

The main functions of vitamin D:

The assimilation of calcium and phosphorus: Helps the body to absorb calcium and phosphorus necessary for the formation and maintenance of strong bones and teeth.
Bone health: Prevents rickets in children and osteomination in adults.
Immunity: Supports the functioning of the immune system and helps to protect the body from infections.
Growth and development: Participates in the regulation of cellular growth and differentiation.

Natural springs of vitamin D:

Vitamin D is produced in the skin under the influence of sunlight. It is also contained in some foods, but in small quantities.

Sunlight: The best source of vitamin D. Under the influence of sunlight, the skin produces vitamin D. There are enough 15-20 minutes of the sun several times a week to provide the body with a sufficient amount of vitamin D. However, the geographical position, season, time of day, skin color and use of sunscreens, which can reduce the production of vitamin D.
Fat fish (salmon, sardines, tuna): Contains vitamin D and omega-3 fatty acids. Offer oily fish 2-3 times a week.
Egg yolk: Contains vitamin D and other important nutrients.
Mushrooms (grown under ultraviolet light): Some mushrooms grown under ultraviolet light contain vitamin D.
Enriched products (milk, yogurt, breakfast flakes): Many foods are enriched with vitamin D. Check the labels to find out if the product contains vitamin D.

Tips for providing a child with a sufficient amount of vitamin D:

Provide the child with a sufficient stay in the sun, especially in the summer months.
Include products rich in vitamin D in the child’s diet, such as oily fish, egg yolk and enriched products.
For children on breastfeeding, an additional intake of vitamin D may be required, since breast milk contains little vitamin D.
Children with dark skin living in regions with a lack of sunlight, or having certain diseases, may require an additional intake of vitamin D.
Consult with a pediatrician about the need to receive vitamin D.
An overdose of vitamin D can be toxic, so do not exceed the recommended dose.

Vitamin E: antioxidant protection and cell health

Vitamin E is a powerful antioxidant that protects the cells from damage caused by free radicals. It is also important for the health of the skin, eye and immune system. The disadvantage of vitamin E is rare, but can lead to problems with the nervous system and muscle weakness.

The main functions of vitamin E:

Antioxidant Protection: Protects cells from damage caused by free radicals, which can contribute to the development of chronic diseases.
Skin health: Supports skin health and protects it from damage caused by the sun and other environmental factors.
Eye health: It protects the eyes from damage caused by free radicals, and can reduce the risk of cataracts and age -related macular degeneration.
Immunity: Supports the functioning of the immune system.

Natural sources of vitamin E:

Vitamin E is mainly contained in vegetable oils, nuts, seeds and green leafy vegetables.

Vegetable oils (sunflower, soy, corn, olive): A good source of vitamin E. Use vegetable oils for cooking and salad dressing.
Nuts and seeds (almonds, hazelnuts, sunflower seeds, pumpkin seeds): Contain vitamin E and other beneficial nutrients. Offer nuts and seeds as a snack or add them to cereals and yogurts. Make sure the child does not have nuts allergies.
Avocado: Contains vitamin E and beneficial fats.
Spinach and other sheet green vegetables: Contain vitamin E and other important vitamins and minerals.
Wheat embryos: A rich source of vitamin E. You can add wheat germ to cereals, yogurts and pastries.

Tips for inclusion of vitamin E in the diet of the child:

Use vegetable oils for cooking and salad dressing.
Offer nuts and seeds as a snack or add them to cereals and yogurts. Make sure the child does not have nuts allergies.
Include avocado and sheet green vegetables in the child’s diet.
Include products rich in vitamin E in the child’s diet to provide good nutrition.
Vitamin E deficiency is rare, therefore, it is usually not required for additional intake of vitamin E.
If you have any fears about the consumption of vitamin E your child, consult a pediatrician.

Vitamin K: blood coagulation and bone health

Vitamin K plays an important role in blood coagulation and bone health. It is necessary for the production of proteins that participate in the process of blood coagulation and help prevent excessive bleeding. Vitamin K also participates in the formation and maintenance of strong bones.

The main functions of vitamin K:

Blood coagulation: It is necessary for the production of proteins that participate in the process of blood coagulation and help prevent excessive bleeding.
Bone health: Participates in the formation and maintenance of strong bones.

Natural springs of vitamin K:

Vitamin K is mainly found in green leafy vegetables, such as spinach, kale cabbage and broccoli. It is also produced by bacteria in the intestines.

Leaf green vegetables (spinach, cabbage, broccoli, Romen salad): The best source of vitamin K. Offer these vegetables in fresh, boiled or stew.
Vegetable oils (soy, rapeseed, olive): Contain vitamin K.
Brussels sprouts: Contains vitamin K and other beneficial nutrients.
Kiwi: Contains vitamin K and vitamin C.

Tips for providing a child with a sufficient amount of vitamin K:

Include green sheet vegetables in the child’s diet, such as spinach, kale cabbage and broccoli.
Use vegetable oils for cooking and salad dressing.
Vitamin K is usually administered to newborns immediately after birth to prevent bleeding.
Vitamin K deficiency is rare in children who receive a variety of nutrition.
If you have any fears about the consumption of vitamin K your child, consult a pediatrician.
Some drugs may affect the assimilation of vitamin K. If the child takes any medicine, consult a doctor.

The inclusion of various and nutrients of foods in the child’s diet is the best way to provide it with the necessary vitamins and minerals. Remember that before making significant changes to the child’s diet or taking any additives, you need to consult a pediatrician. Balanced diet, active lifestyle and regular medical examinations are the key to the health and well -being of the child.