Vitamins for children in the winter period

Vitamins for children in winter: a detailed guide for parents

The winter period is a test for the child’s body. Reducing daylight hours, low temperatures, flu and SARS epidemics – all this weakens immunity and increases the need for vitamins and minerals. In this article, we will consider in detail which vitamins are especially important for children in winter, in which products they are contained, how to choose the right vitamin complexes and what precautions should be observed.

Section 1: Why the winter period is a special period for children’s health

Winter sets special tasks for the children’s body. The immune system must work at full power to withstand viruses and bacteria. The body needs more energy to maintain normal body temperature. Reducing sunlight affects the production of vitamin D, necessary for the health of bones and teeth. The lack of fresh fruits and vegetables in the diet can lead to a deficiency of vitamins and minerals.

• Hall daylight and influence on vitamin D: The ultraviolet rays necessary for the synthesis of vitamin D in the skin are less intense in winter, especially in the northern regions. This can lead to a deficiency of vitamin D, which plays an important role in the absorption of calcium and phosphorus, maintaining immunity and regulation of mood.

• Epidemics of SARS and influenza: In winter, the influenza and SARS viruses spread faster due to the closer contact of people in closed rooms and a decrease in air humidity, which contributes to the survival of viruses. The children’s organism, not yet fully formed, is more susceptible to these infections.

• Changing the diet: In winter, the consumption of fresh fruits and vegetables rich in vitamins and antioxidants is reduced. This is due to the seasonality of products, their higher cost and change in food habits.

• The effect of cold on the immune system: Hypothermia can weaken the immune system, making the body more vulnerable to infections.

Section 2: Basic vitamins and minerals necessary for children in winter

In the winter, the following vitamins and minerals are especially important:

• Vitamin D: Participates in the assimilation of calcium and phosphorus necessary for the health of bones and teeth. Supports the immune system, regulates mood and promotes normal growth and development.

  • The role in the assimilation of calcium and phosphorus: Vitamin D helps the body absorb calcium and phosphorus from food, which is necessary for the formation and maintenance of bone tissue. Vitamin D deficiency can lead to rickets in children and osteoporosis in the future.

  • Support for the immune system: Vitamin D plays an important role in the regulation of an immune response. It activates immune cells, helping them fight infections.

  • Mood regulation: Some studies show that vitamin D deficiency can be associated with a deterioration in mood and the development of depression.

  • Sources of vitamin D: Fish oil, fatty fish (salmon, tuna, sardines), egg yolk, enriched products (milk, yogurt, flakes).

• Vitamin C: A powerful antioxidant strengthens the immune system, helps to fight infections, participates in the formation of collagen necessary for the health of the skin, bones and blood vessels.

  • Antioxidant properties: Vitamin C protects cells from damage caused by free radicals.

  • Strengthening the immune system: Vitamin C stimulates the production of immune cells and increases their activity.

  • Collagen synthesis: Vitamin C is necessary for the synthesis of collagen, protein, which is the main component of connective tissue.

  • Sources of vitamin C: Citrus fruits (oranges, lemons, grapefruits), kiwi, strawberries, bell pepper, broccoli, spinach.

• Vitamin A: It is necessary for the health of the skin, mucous membranes, vision and immune system.

  • Health of the skin and mucous membranes: Vitamin A maintains the integrity and function of epithelial cells lining the skin and mucous membranes, which is an important barrier against infections.

  • Vision: Vitamin A plays an important role in the functioning of the retina and is necessary for normal vision in conditions of low illumination.

  • Immune system: Vitamin A is involved in the regulation of the immune response and helps to fight infections.

  • Sources of vitamin A: Carrots, pumpkin, sweet potatoes, liver, egg yolk, green leafy vegetables.

• Vitamin E: The antioxidant, protects cells from damage, strengthens the immune system.

  • Antioxidant properties: Vitamin E protects cells from damage caused by free radicals.

  • Strengthening the immune system: Vitamin E improves the function of immune cells and increases their activity.

  • Sources of vitamin E: Vegetable oils (sunflower, olive, corn), nuts, seeds, avocados, green leafy vegetables.

• B vitamins B: Participated in energy metabolism, necessary for the health of the nervous system, skin and hair.

  • Energy exchange: B vitamins help the body transform food into energy.

  • Nervous system health: B vitamins are necessary for the normal functioning of the nervous system, including the transmission of nerve impulses and maintaining mood.

  • Health of the skin and hair: B vitamins are involved in the processes of skin regeneration and hair growth.

  • Sources of B vitamins B: Whole grain products, meat, fish, eggs, dairy products, legumes, nuts, seeds, green leafy vegetables.

• Zinc: Strengthens the immune system, helps to fight infections, participates in the healing of wounds.

  • Strengthening the immune system: Zinc plays an important role in the functioning of immune cells and helps to fight infections.

  • Wound healing: Zinc is involved in tissue regeneration processes and promotes wound healing.

  • Sources of zinc: Meat, poultry, seafood, legumes, nuts, seeds, whole grains.

• Iron: It is necessary for the formation of hemoglobin, which transfers oxygen to tissue, is involved in energy metabolism.

  • Oxygen transport: Iron is a component of hemoglobin, protein contained in red blood cells and tolerating oxygen from lungs to tissue.

  • Energy exchange: Iron is involved in the processes of energy production in cells.

  • Iron sources: Red meat, poultry, fish, legumes, green leafy vegetables, enriched cereals.

Section 3: Products rich in vitamins and minerals for the winter diet of children

It is important to provide children with a full and balanced diet, including products rich in vitamins and minerals.

• Fruits and vegetables:

  • Citrus fruits (oranges, lemons, grapefruits): Sources of vitamin C.
  • Kiwi: Source of vitamin C and vitamin K.
  • Apples: The source of fiber and vitamin C.
  • Bananas: Source of potassium and vitamins of group B.
  • Carrot: Source of vitamin A.
  • Pumpkin: The source of vitamin A and antioxidants.
  • Sweet potato: Source of vitamin A and vitamin C.
  • Broccoli: Source of vitamin C, vitamin K and folic acid.
  • Spinach: The source of vitamin A, vitamin C, iron and folic acid.
  • Bulgarian pepper: Source of vitamin C and vitamin A.

• Meat, fish and eggs:

  • Fat fish (salmon, tuna, sardines): The source of vitamin D and omega-3 fatty acids.
  • Liver: The source of vitamin A, vitamins of group B and iron.
  • Eggs: Source of vitamin D, B vitamins and choline.
  • Red meat: Source of iron and vitamins of group B.
  • Bird: Source of protein and vitamins of group B.

• Dairy products:

  • Milk: Source of vitamin D, calcium and vitamins of group B.
  • Yogurt: Source of vitamin D, calcium and probiotics.
  • SHE: Source of vitamin D and calcium.

• Nuts and seeds:

  • Almond: The source of vitamin E and magnesium.
  • Walnuts: The source of omega-3 fatty acids and antioxidants.
  • Sunflower seeds: The source of vitamin E and zinc.
  • Pumpkin seeds: Source of zinc and magnesium.

• Whole grain products:

  • Oatmeal: The source of fiber and vitamins of group B.
  • Brown rice: A source of vitamins of group B and magnesium.
  • Whole wheat bread: The source of fiber and vitamins of group B.

Section 4: Vitamin complexes for children: when and how to choose the right

In some cases, especially with an unbalanced diet or the presence of a deficiency of vitamins and minerals, vitamin complexes may be required.

• Indications for taking vitamin complexes:

  • An unbalanced diet: If the child does not receive enough vitamins and minerals from food.
  • Power restrictions: For example, with allergies to certain products or with vegetarian nutrition.
  • Chronic diseases: Some diseases can lead to a deficiency of vitamins and minerals.
  • Active growth period: During the period of active growth, the need for vitamins and minerals increases.
  • Winter period: To maintain immunity and compensate for the lack of sunlight.

• Criteria for choosing a vitamin complex:

  • Child’s age: Vitamin complexes are developed taking into account age -related needs.
  • Composition: Make sure that the complex contains the necessary vitamins and minerals in sufficient quantities.
  • Output form: Select the output form convenient for the child (chewing tablets, syrup, drops).
  • Manufacturer: Give preference to trusted manufacturers with a good reputation.
  • Availability of quality certificates: Make sure the vitamin complex is certified.
  • Lack of artificial dyes, flavors and preservatives: Choose complexes with a natural composition.

• Consultation with a doctor: Before taking the vitamin complex, you need to consult a doctor. The doctor will determine what vitamins and minerals are necessary for the child, and select the appropriate complex.

Section 5: Precautions when taking vitamins

When taking vitamins, it is necessary to observe precautions in order to avoid overdose and other undesirable effects.

• Dosage compliance: Strictly follow the recommended dosage indicated on the packaging of the vitamin complex or prescribed by a doctor.

• Vitamin storage: Keep vitamins in no way for children.

• Interaction with other drugs: Tell the doctor if the child takes any other drugs, as some vitamins can interact with them.

• Allergic reactions: Carefully follow the reaction of the child to the vitamin complex. When allergic reactions appear (rash, itching, edema), immediately stop taking it and consult a doctor.

• Overdose: An overdose of vitamins can be dangerous to health. If an overdose is suspected, consult a doctor immediately. Symptoms of overdose may include nausea, vomiting, diarrhea, headache, dizziness.

Section 6: Other important factors for maintaining children’s health in winter

In addition to vitamins and minerals, other factors are important to maintain the health of children in winter.

• Proper nutrition: Provide the children with a full and balanced diet that includes products rich in vitamins, minerals and other nutrients.

• Regular physical exercises: Physical exercises help strengthen the immune system and improve the overall state of health.

• Sufficient sleep: A sufficient sleep is necessary to restore strength and strengthen the immune system.

• Fresh air: Protect the room regularly and walk with the child in the fresh air.

• Compliance with hygiene rules: Teach the child to regularly wash his hands with soap to prevent the spread of infections.

• Clothing for the weather: Dress the child according to the weather to avoid hypothermia and overheating.

• Air humidity: Support the optimal humidity in the room using air humidifiers.

• Prevention of influenza and SARS: Make the child vaccination against influenza and take measures to prevent acute respiratory viral infections (avoid contact with sick people, use oxoline ointment for prevention).

Section 7: Vitamin D: Special Accent

Vitamin D plays a key role in the winter, so you should pay special attention to it.

• Vitamin D consumption standards: Vitamin D consumption standards depend on the age of the child. The recommended daily dose for children from 1 year to 18 years is 600 IU (international units).

• Symptoms of vitamin D: Symptoms of vitamin D deficiency can be different and include fatigue, weakness, bone pain, reduction of immunity, frequent infections, sleep disturbance.

• Ways to increase the level of vitamin D:

  • Reception of vitamin additives: Taking vitamin additives with vitamin D is the most effective way to increase vitamin D levels in the winter.
  • The use of products rich in vitamin D: Include products rich in vitamin D in the child’s diet, such as oily fish, egg yolk, enriched dairy products.
  • Sunny baths: In the warm season, try to spend at least 15-20 minutes a day with your child in the sun.

• Analysis for vitamin D: To determine the level of vitamin D in the body, you can pass a blood test. The results of the analysis will help the doctor determine whether the child needs to take vitamin additives and in what dosage.

Section 8: myths and errors about vitamins

There are many myths and misconceptions about vitamins that can mislead parents.

• Myth: More vitamins are better. An overdose of vitamins can be dangerous to health. It is necessary to observe the recommended dosage.

• Myth: All vitamin complexes are equally effective. The effectiveness of the vitamin complex depends on its composition, the quality of the ingredients and the manufacturer.

• Myth: Vitamins replace good nutrition. Vitamins are an addition to full nutrition, and not its replacement.

• Myth: Vitamins treat all diseases. Vitamins support health and strengthen the immune system, but are not a cure for all diseases.

• Myth: All vitamins must be taken in winter. Not all vitamins are necessary in increased doses in winter. Before taking vitamin complexes, you need to consult a doctor.

Section 9: Final recommendations

Maintaining the health of children in the winter is a comprehensive task that requires attention to nutrition, lifestyle and preventive measures. Vitamins and minerals play an important role in strengthening immunity and maintaining the normal functioning of the body, but are not the only factor. Full nutrition, regular physical exercises, sufficient sleep, fresh air and compliance with hygiene rules are also important for maintaining the health of children in winter. Before taking vitamin complexes, you need to consult a doctor.