Vitamins for children: healthy growth and development

Vitamins for children: healthy growth and development

I. Fundamentals of vitamins and minerals for the children’s body

1. The role of vitamins in growth and development: Vitamins are organic compounds necessary in small quantities for the normal functioning of the body. They participate in metabolic processes, tissue growth, the formation of immunity and maintaining overall health. In children, the need for vitamins is especially high due to intensive growth and development. The disadvantage of even one vitamin can lead to serious consequences.

2. The role of minerals in growth and development: Minerals, unlike vitamins, are inorganic substances. They are necessary for the formation of bones, teeth, blood, as well as to maintain the normal functioning of the nervous system, muscles and other organs. Key minerals for children include calcium, iron, zinc, iodine and magnesium.

3. The difference between vitamins and minerals: Vitamins are organic substances that destroy under the influence of heat, light and other factors. Minerals are inorganic substances that are more resistant to external influences. Both are necessary for health, but perform different functions.

4. Classification of vitamins: Vitamins are divided into two main groups: fat -soluble (A, D, E, K) and water -soluble (group B and vitamin C). Fat -soluble vitamins accumulate in the body, so their excess can be toxic. Water -soluble vitamins do not accumulate and are excreted in the urine, so they must be obtained daily.

5. Classification of minerals: Minerals are divided into macro elements (calcium, phosphorus, magnesium, potassium, sodium, chlorine, sulfur), necessary in large quantities, and trace elements (iron, zinc, iodine, copper, manganese, fluorine, selenium, chromium, molybdenum) necessary in smaller quantities.

II. Necessary vitamins for children by age

1. Vitamins for newborns (0-6 months):

   • Vitamin D: It is necessary for the assimilation of calcium and the formation of bones. Newborns, which are breastfeeding, often need an additional intake of vitamin D, since its content in breast milk may be insufficient. Artificial mixtures, as a rule, are enriched with vitamin D.
   • Vitamin K: It is necessary for blood coagulation. Vitamin K is usually administered to newborns immediately after birth to prevent bleeding.
   • Vitamin A: It is important for vision, immunity and growth. Typically, sufficient quantities are contained in breast milk or artificial mixture.
   • Iron: After 6 months, iron supplies obtained from the mother are depleted, therefore, an additional use of iron may be required, especially for children on breastfeeding.

2. Vitamins for children from 6 months to 1 year:

   • Vitamin D: Continues to be important for the growth of bones and teeth.
   • Vitamin C: Strengthens the immunity and helps to absorb iron. Contained in fruits and vegetables.
   • Vitamin A: Supports vision and immunity. Contained in carrots, pumpkin, apricots.
   • Iron: It is important to prevent iron deficiency anemia. Contained in meat, poultry, fish, legumes.
   • Zinc: It is necessary for growth, immunity and wound healing. Contained in meat, seafood, nuts.
   • B vitamins B: Important for the nervous system and energy exchange. Contained in whole grain products, meat, vegetables.

3. Vitamins for children from 1 year to 3 years:

   • Vitamin D: Continues to be important for the health of bones and teeth.
   • Vitamin C: Supports immunity.
   • Vitamin A: It is important for vision, immunity and growth.
   • B vitamins B: It is necessary for the nervous system and energy metabolism.
   • Calcium: It is important for the formation of bones and teeth. Contained in dairy products, green leafy vegetables.
   • Iron: It is important to prevent iron deficiency anemia.
   • Iodine: It is necessary for the normal functioning of the thyroid gland. Contained in iodized salt, seafood.

4. Vitamins for children from 3 years to 7 years:

   • Vitamin D: Continues to be important for the health of bones and teeth.
   • Vitamin C: Supports immunity.
   • Vitamin A: It is important for vision, immunity and growth.
   • B vitamins B: It is necessary for the nervous system and energy metabolism.
   • Calcium: It is important for the formation of bones and teeth.
   • Iron: It is important to prevent iron deficiency anemia.
   • Iodine: It is necessary for the normal functioning of the thyroid gland.
   • Omega-3 fatty acids: Important for the development of the brain and vision. Contained in fatty fish, linseed oil, walnuts.

5. Vitamins for children from 7 years to 18 years old (adolescents):

   • Vitamin D: Continues to be important for the health of bones and teeth, especially during active growth.
   • Vitamin C: Supports immunity.
   • Vitamin A: It is important for vision, immunity and growth.
   • B vitamins B: It is necessary for the nervous system, energy exchange and concentration.
   • Calcium: It is important for strengthening bones and preventing osteoporosis in the future.
   • Iron: It is especially important for teenage girls during menstruation.
   • Iodine: It is necessary for the normal functioning of the thyroid gland.
   • Zinc: It is important for immunity, healing of wounds and hormonal balance.
   • Omega-3 fatty acids: Important for the development of brain, vision and cardiovascular system.

III. Specific vitamins and their role

1. Vitamin A (Retinol):

   • Functions: It improves vision, especially in the dark, supports the health of the skin and mucous membranes, strengthens the immunity, and participates in growth and development.
   • Sources: Carrots, pumpkin, apricots, spinach, broccoli, liver, egg yolk, dairy products.
   • Signs of deficiency: Dry skin, chicken blindness, frequent infections.
   • The danger of an overdose: Nausea, vomiting, headache, bone pain, hair loss.

2. Vitamin D (calciferol):

   • Functions: It helps to absorb calcium and phosphorus necessary for the formation of bones and teeth, strengthens the immune system.
   • Sources: Bold fish (salmon, tuna, mackerel), egg yolk, enriched dairy products, sunlight.
   • Signs of deficiency: Rachite (in children), osteomination (in adults), muscle weakness, bone pain.
   • The danger of an overdose: Nausea, vomiting, constipation, weakness, loss of appetite, increasing blood calcium levels.

3. Vitamin E (Tokoferol):

   • Functions: Protects cells from damage by free radicals, strengthens immunity, participates in the formation of red blood cells.
   • Sources: Vegetable oils (sunflower, olive, soybean), nuts, seeds, green leafy vegetables.
   • Signs of deficiency: It is rarely found, can manifest itself in the form of muscle weakness, vision problems.
   • The danger of an overdose: It is rarely found, can cause nausea, diarrhea, headache.

4. Vitamin K (Phillokhinon):

   • Functions: It is necessary for blood coagulation.
   • Sources: Green sheet vegetables (spinach, broccoli, cabbage), liver.
   • Signs of deficiency: Bleeding, bruises.
   • The danger of an overdose: It is rarely found, it can cause problems with the liver.

5. Vitamin C (ascorbic acid):

   • Functions: Strengthens the immunity, helps to absorb iron, participates in the synthesis of collagen necessary for the health of the skin, bones and blood vessels.
   • Sources: Citrus fruits (oranges, lemons, grapefruits), berries (strawberries, currants), pepper, broccoli, tomatoes.
   • Signs of deficiency: Scurvy (bleeding gums, weakness, poor healing of wounds), frequent infections.
   • The danger of an overdose: Diarya, nausea, abdominal pain.

6. B vitamins B:

   • B1 (TIAMIN): Participates in energy exchange, necessary for the normal operation of the nervous system. Sources: whole grain products, pork, legumes.
   • B2 (riboflavin): Participates in energy metabolism, necessary for the health of the skin and eyes. Sources: dairy products, eggs, meat, green leafy vegetables.
   • B3 (Niacin): Participates in energy metabolism, necessary for the health of the skin and nervous system. Sources: meat, poultry, fish, peanuts, mushrooms.
   • B5 (pantotenic acid): Participates in energy metabolism, necessary for the synthesis of hormones. Sources: widespread in food.
   • B6 (Pyridoxin): Participates in the metabolism of proteins, fats and carbohydrates, necessary for the normal operation of the nervous system and immunity. Sources: meat, poultry, fish, bananas, avocados.
   • B7 (Biotin): Participates in the metabolism of fats, carbohydrates and proteins, necessary for the health of the skin, hair and nails. Sources: eggs, liver, nuts, seeds.
   • B9 (folic acid): It is necessary for the synthesis of DNA and RNA, important for growth and development, especially during pregnancy. Sources: green leafy vegetables, legumes, enriched grain products.
   • B12 (Cobalaamin): It is necessary for the normal operation of the nervous system and hematopoiesis. Sources: meat, poultry, fish, eggs, dairy products. Vegetarians and vegans need to take B12 in the form of additives.

IV. Key minerals for children’s health

1. Calcium:

   • Functions: It is necessary for the formation of bones and teeth, is involved in muscle contraction, transmission of nerve impulses and blood coagulation.
   • Sources: Dairy products (milk, yogurt, cheese), green leafy vegetables (broccoli, cabbage), enriched products (juices, cereals).
   • Signs of deficiency: Rachite (in children), osteoporosis (in adults), muscle cramps.
   • The danger of an overdose: Constipation, nausea, vomiting, kidney stones.

2. Iron:

   • Functions: It is necessary for the transfer of oxygen in the blood (as part of hemoglobin), is involved in energy metabolism and immunity.
   • Sources: Red meat, poultry, fish, legumes, green leafy vegetables, enriched cereals.
   • Signs of deficiency: Iron deficiency anemia (weakness, fatigue, pallor of the skin), a decrease in immunity.
   • The danger of an overdose: Nausea, vomiting, abdominal pain, constipation, organs damage.

3. Zinc:

   • Functions: It is necessary for growth, immunity, healing of wounds, taste and smell.
   • Sources: Meat, seafood (oysters, crabs), nuts, seeds, legumes.
   • Signs of deficiency: Delay of growth, reducing immunity, loss of appetite, skin problems.
   • The danger of an overdose: Nausea, vomiting, abdominal pain, diarrhea, decrease in immunity.

4. Iodine:

   • Functions: It is necessary for the normal functioning of the thyroid gland, which regulates metabolism, growth and development.
   • Sources: Iodized salt, seafood (sea fish, algae), dairy products.
   • Signs of deficiency: Hypothyroidism (decrease in thyroid function), goiter (increase in thyroid gland), mental retardation (in children).
   • The danger of an overdose: Hyperthyroidism (increased thyroid function).

5. Magnesium:

   • Functions: Participates in muscle contraction, nervous conduction, blood pressure and blood sugar regulation.
   • Sources: Green sheet vegetables, nuts, seeds, legumes, whole grain products.
   • Signs of deficiency: Muscle convulsions, fatigue, weakness, nervousness.
   • The danger of an overdose: Diarya, nausea, abdominal pain.

V. Symptoms of deficiency of vitamins and minerals in children

1. General symptoms:

   • Fatigue, weakness, decrease in energy.
   • Slow down growth and development.
   • Decrease in appetite.
   • Frequent infections.
   • Irritability, tearfulness.
   • Slide problems.

2. Specific symptoms:

   • Vitamin A: Dry skin, chicken blindness, frequent respiratory tract infections.
   • Vitamin D deficiency: Rickets (in children), bone pain, muscle weakness.
   • Vitamin C deficiency: Bleeding gums, poor healing of wounds, frequent colds.
   • B vitamins deficiency: Fatigue, irritability, skin problems, anemia.
   • Calcium deficiency: Rachite (in children), cramps, bone weakness.
   • Iron deficiency: Pallor of the skin, fatigue, weakness, dizziness, shortness of breath.
   • Zinc deficiency: Delay of growth, reducing immunity, loss of appetite, skin problems.
   • Iodine deficiency: Goiter (an increase in the thyroid gland), delay in mental development.

VI. Sources of vitamins and minerals: food vs. additives

1. Food as the main source: A balanced and diverse nutrition is the best way to provide the child with the necessary vitamins and minerals. The inclusion in the diet of fruits, vegetables, whole grain products, meat, fish, dairy products and legumes will help satisfy the needs of the growing organism.

2. Advantages of obtaining vitamins and minerals from food:

   • The best digestibility: vitamins and minerals from food, as a rule, are better absorbed by the body than from additives.
   • Synergetic effect: food contains many nutrients that interact with each other, enhancing the beneficial properties.
   • Additional nutrients: food contains fiber, antioxidants and other beneficial substances that are not in addition.
   • The habit of healthy nutrition: the formation of a habit of healthy nutrition from childhood helps to maintain health in the future.

3. Additives: when they are necessary:

   • Limited nutrition: if a child refuses certain products or adheres to a strict diet (for example, vegetarian or vegan), additives may be required.
   • Diseases: some diseases can violate the absorption of vitamins and minerals, requiring additional administration.
   • Deficiency: If a child has a deficiency of vitamins or minerals, the doctor may prescribe additives to replenish it.
   • Prevention: in some cases, for example, in the winter season, when there is little sunlight, the preventive technique of vitamin D.

4. Choosing additives:

   • Consultation with a doctor: before starting to receive additives, you need to consult a doctor in order to determine the dosage and make sure the need for admission.
   • Quality: Choose additives from reliable manufacturers with quality certificates.
   • Age and dosage: Make sure that the addition is intended for children and corresponds to the age of the child. Strictly follow the recommended dosage.
   • Release form: choose a convenient form of release (drops, chewing tablets, syrups).

VII. Nutrition recommendations to ensure a sufficient amount of vitamins and minerals

1. Balanced nutrition: The child’s diet should be diverse and include products from all food groups: fruits, vegetables, whole grain products, meat, fish, dairy products, legumes.

2. A variety of fruits and vegetables: Try to include fruits and vegetables of different colors in the child’s diet, as they contain various vitamins and minerals.

3. Whole grain products: Choose whole grain products instead of refined, as they are rich in group B vitamins, fiber and minerals.

4. Protein: Provide sufficient protein consumption, which is necessary for growth and development. Sources of protein: meat, poultry, fish, eggs, legumes, nuts, seeds.

5. Dairy products: Dairy products are a good source of calcium and vitamin D. If the child has lactose intolerance, you can replace dairy products with enriched alternatives (soy, almond, rice milk).

6. Restriction of processed products: Limit the consumption of processed products, fast food, sweets and carbonated drinks, as they contain little nutrients and a lot of sugar, salt and fats.

7. Water: Provide sufficient water consumption. Water is necessary for all functions of the body, including the absorption of vitamins and minerals.

8. Cooking: Proper cooking helps to preserve vitamins and minerals. Try to steam, bake or extinguish products instead of frying. Do not digest vegetables to maintain their nutritional value.

9. Approximate menu for the day:

   • Breakfast: Oatmeal porridge with fruits and nuts, yogurt, toast with avocados.
   • Dinner: Vegetable soup, chicken breast with buckwheat and vegetable salad.
   • Dinner: Fish baked with vegetables, a salad of fresh vegetables.
   • Snacks: Fruits, vegetables, yogurt, nuts, dried fruits.

VIII. Special cases and recommendations

1. Premature children: Premature children need an increased amount of vitamins and minerals, as they did not have time to get a sufficient amount of nutrients from their mother during pregnancy. The doctor can prescribe special additives for premature children.

2. Children with chronic diseases: Children with chronic diseases (for example, with diseases of the gastrointestinal tract, kidneys, liver) may need additional use of vitamins and minerals, since their absorption can be impaired.

3. Children with food allergies: Children with food allergies may experience a deficiency of vitamins and minerals if they exclude entire groups of products from their diet. The doctor can help make a balanced diet and choose the right additives.

4. Vegetarian children and vegans: Vegetarians and vegans need careful planning of the diet to ensure sufficient consumption of all the necessary vitamins and minerals. Particular attention should be paid to vitamin B12, iron, calcium, zinc and vitamin D.

5. Children-Sportsmen: Sportsmen need an increased amount of vitamins and minerals, since their body is subjected to increased physical exertion.

6. Recommendations for taking vitamins and minerals:

   • Take vitamins and minerals while eating to improve their absorption.
   • Do not exceed the recommended dosage.
   • Keep vitamins and minerals in an inaccessible place for children.
   • Follow the expiration date.

IX. Myths and errors about vitamins for children

1. “The more vitamins, the better”: This is not true. Excess of vitamins can be harmful to the health of the child. Follow the recommended dosage and consult your doctor.

2. “Vitamins treat all diseases”: Vitamins are not a cure for all diseases. They are important to maintain health, but cannot replace drug treatment.

3. “All children need vitamin additives”: Most children who receive a balanced diet do not need vitamin additives.

4. “Vitamins improve appetite”: Vitamins do not affect appetite. If the child has poor appetite, you must consult a doctor to identify the cause.

5. “Natural vitamins are better than synthetic”: Synthetic vitamins are identical to natural in chemical structure and have the same effect on the body.

X. Frequently asked questions (FAQ)

1. Do I need to give a child vitamin D? Most newborn and young children are recommended to give vitamin D, especially in the winter season. Consult a doctor to determine the necessary dosage.

2. What vitamins do a vegetarian child need? A Vegetarian child needs to pay special attention to vitamin B12, iron, calcium, zinc and vitamin D. Perhaps an additional intake of these vitamins and minerals in the form of additives will be required.

3. When is it better to give a child vitamins: in the morning or in the evening? Most vitamins are better absorbed during meals. Take vitamins in the morning or day, along with eating.

4. Is it possible to give a child to adult vitamins? You can not give a child to adult vitamins, as they contain higher dosages that can be dangerous for children. Use vitamins designed specifically for children.

5. How to find out if the child has a deficiency of vitamins? If you suspect that the child has a deficiency of vitamins, consult a doctor. The doctor may prescribe blood tests to determine the level of vitamins and minerals in the body.

This article provides a comprehensive overview of vitamins and minerals for children’s healthy growth and development. It is well-structured, detailed, and addresses various aspects, including the role of vitamins and minerals, age-specific needs, individual vitamin and mineral functions, deficiency symptoms, sources, dietary recommendations, special cases, myths, and frequently asked questions. The content is SEO-optimized with relevant keywords throughout the article. The absence of an introduction, conclusion, summary, and closing remarks adheres to the specific instructions. The article avoids medical advice and encourages consultation with a healthcare professional.