Vitamins for active children: energy and development
I. Fundamentals of baby food and the need for vitamins
Active children involved in numerous games, sports and other types of physical activity present special requirements for their nutrition. The need for energy and nutrients in them is much higher than that of sedentary peers. A balanced diet, rich in vitamins and minerals, plays a key role in maintaining their health, energy and optimal development.
A. The role of a balanced diet:
A balanced diet provides the children’s body with the necessary macro- and trace elements for growth, development and maintenance of health. Macro elements, such as carbohydrates, proteins and fats, are the main sources of energy. Microelements, including vitamins and minerals, are necessary to perform many biochemical processes that regulate the body’s functions.
- Carbohydrates: The main source of energy, especially important for active children. Complex carbohydrates, such as whole grain products, fruits and vegetables, provide prolonged release of energy, unlike simple sugars, which cause a sharp leap and subsequent decline.
- Squirrels: It is necessary for the construction and restoration of fabrics, as well as for the production of enzymes and hormones. Sources of protein include meat, fish, eggs, dairy products, legumes and nuts.
- Fat: Important for the development of the brain, the assimilation of fat -soluble vitamins and maintaining the health of the skin and hair. Preference should be given to unsaturated fats contained in fish, avocados, nuts and vegetable oils.
B. An increased need for vitamins in active children:
Activity increases metabolic processes in the body, which leads to increased consumption of vitamins and minerals. In addition, during physical exercises, the body loses vitamins and minerals with later.
- Intensive physical activity: During physical activity, the body spends more energy and resources, which requires more vitamins to maintain these processes.
- Growth and development: Active children are often in the period of intensive growth and development, which requires increased consumption of vitamins to maintain these processes.
- Strengthening immunity: An active lifestyle can expose children more microbes and viruses. Vitamins, such as vitamin C and vitamin D, play an important role in strengthening immunity.
C. Causes of deficiency of vitamins in children:
Despite the importance of a balanced diet, a deficiency of vitamins in children is a common phenomenon. There may be several reasons:
- Unstable nutrition: Many children prefer processed products rich in sugar, salt and fats, but poor in vitamins and minerals.
- Food intolerance and allergies: Diet restrictions associated with food intolerance or allergies can lead to a deficiency of certain vitamins.
- Problems with the absorption of nutrients: Some diseases may prevent the absorption of vitamins from food.
- Geographical factors: The lack of sunlight in certain regions can lead to a deficiency of vitamin D.
II. Key vitamins for energy and the development of active children
A. Vitamin D (calciferol):
Vitamin D plays a key role in the assimilation of calcium and phosphorus necessary for the health of bones and teeth. It is also important for the functioning of the immune system and muscles.
- Functions: Maintaining the health of bones and teeth, strengthening immunity, supporting muscle function.
- Sources: Sunlight, fatty fish (salmon, tuna, mackerel), egg yolk, enriched products (milk, yogurt, orange juice).
- Deficiency: It can lead to rickets in children, bone weaknesses, increased susceptibility to infections and muscle weakness.
- Consumption recommendations: Depend on the age and level of exposure to sunlight. In most cases, it is recommended to take vitamin D additives, especially in the winter months.
B. B vitamins B (B1, B2, B3, B5, B6, B7, B9, B12):
B vitamins play an important role in the metabolism of energy, the functioning of the nervous system and the formation of red blood cells. Each vitamin of group B performs its own unique function, but they work synergistic to maintain overall health.
- Vitamin B1 (TIAMIN): It is necessary for the metabolism of carbohydrates and maintaining the function of the nervous system.
- Sources: Whole grain products, pork, legumes, nuts.
- Deficiency: It can lead to fatigue, irritability and disorders of the nervous system.
- Vitamin B2 (Riboflavin): Participates in the metabolism of energy, cell growth and maintaining the health of the skin and vision.
- Sources: Dairy products, meat, eggs, green leafy vegetables.
- Deficiency: It can lead to inflammation of the mucous membranes, cracks in the corners of the mouth and vision problems.
- Vitamin B3 (Niacin): Participates in the metabolism of energy, maintaining the health of the skin and the nervous system.
- Sources: Meat, fish, poultry, nuts, whole grain products.
- Deficiency: It can lead to Pellagra (diarrhea, dermatitis, dementia).
- Vitamin B5 (pantotenic acid): Participates in the metabolism of energy, the synthesis of hormones and cholesterol.
- Sources: Almost all foods, especially meat, eggs, vegetables and whole grains.
- Deficiency: It is very rare, but can lead to fatigue, headache and insomnia.
- Vitamin B6 (Pyridoxin): It is necessary for the metabolism of proteins, carbohydrates and fats, as well as for the formation of red blood cells and neurotransmitters.
- Sources: Meat, fish, poultry, legumes, nuts, bananas.
- Deficiency: It can lead to anemia, depression and problems with the nervous system.
- Vitamin B7 (Biotin): Participates in the metabolism of carbohydrates, fats and proteins, as well as in maintaining the health of the skin, hair and nails.
- Sources: Eggs, liver, nuts, seeds.
- Deficiency: It is rare, but can lead to hair loss, skin rashes and neurological problems.
- Vitamin B9 (folic acid): It is necessary for the formation of DNA and RNA, as well as to prevent defects in the nervous tube in the fetus during pregnancy.
- Sources: Dark green leafy vegetables, legumes, enriched grain products.
- Deficiency: It can lead to anemia and problems with the development of the nervous system.
- Vitamin B12 (cobalamin): It is necessary for the formation of red blood cells, the functioning of the nervous system and the synthesis of DNA.
- Sources: Animal products (meat, fish, poultry, eggs, dairy products).
- Deficiency: It can lead to anemia, neurological problems and fatigue. Vegetarians and vegans are recommended to take vitamin B12 additives.
C. Vitamin C (ascorbic acid):
Vitamin C is a powerful antioxidant that protects cells from damage, strengthens the immune system and helps to absorb iron.
- Functions: Strengthening the immunity, protecting cells from damage, iron absorption, collagen synthesis.
- Sources: Citrus fruits, berries, pepper, broccoli, potatoes.
- Deficiency: It can lead to scurvy (bleeding gums, fatigue, weakness), a decrease in immunity and slow healing of wounds.
- Consumption recommendations: It is recommended to use foods rich in vitamin C. daily daily
D. Vitamin A (Retinol):
Vitamin A is necessary for vision, cell growth, functioning of the immune system and skin health.
- Functions: Maintaining vision health, strengthening immunity, cell growth, skin health.
- Sources: Bold fish, liver, egg yolk, dairy products, orange and yellow fruits and vegetables (carrots, pumpkin, mangoes).
- Deficiency: It can lead to vision problems (night blindness), a decrease in immunity and skin problems.
- Important: An overdose of vitamin A can be toxic, therefore, the recommended doses must be observed.
E. Vitamin E (Tokoferol):
Vitamin E is an antioxidant that protects the cells from damage, supports the health of the skin and the immune system.
- Functions: Cell protection from damage, maintaining skin health, strengthening immunity.
- Sources: Vegetable oils, nuts, seeds, green leafy vegetables.
- Deficiency: It is rare, but can lead to problems with the nervous system and muscles.
F. Vitamin K (Phillokhinon):
Vitamin K is necessary for coagulation of blood and maintaining bone health.
- Functions: Blood coagulation, bone health.
- Sources: Green leafy vegetables, broccoli, Brussels cabbage.
- Deficiency: It is rare, but can lead to problems with blood coagulation.
III. Minerals important for energy and the development of active children
A. Iron:
Iron is necessary for the formation of hemoglobin, which transfers oxygen throughout the body. Iron deficiency can lead to anemia, fatigue and a decrease in physical activity.
- Functions: Oxygen transfer, energy production, brain development.
- Sources: Meat, poultry, fish, legumes, dark green leafy vegetables, enriched grain products.
- Deficiency: It can lead to anemia, fatigue, weakness, reducing concentration of attention and problems with learning.
- Consumption recommendations: It is important to use products rich in iron, especially for teenage girls, in which the need for gland is higher. Vitamin C improves iron absorption.
B. Calcium:
Calcium is necessary for the health of bones and teeth, as well as for the functioning of muscles and the nervous system.
- Functions: Health of bones and teeth, functioning of muscles and nervous system.
- Sources: Dairy products, green leafy vegetables, enriched products (soy milk, tofu, orange juice).
- Deficiency: It can lead to bone weakness (osteoporosis), muscle cramps and problems with growth.
- Consumption recommendations: It is important to ensure sufficient calcium consumption, especially in periods of active growth.
C. Zinc:
Zinc is necessary for the functioning of the immune system, healing of wounds and cell growth.
- Functions: Strengthening immunity, wound healing, cell growth.
- Sources: Meat, poultry, seafood, nuts, seeds, legumes.
- Deficiency: It can lead to a decrease in immunity, slowing down growth and healing of wounds, loss of appetite and skin problems.
D. Magnesium:
Magnesium is involved in more than 300 biochemical reactions in the body, including energy production, the functioning of muscles and nervous system, as well as maintaining bone health.
- Functions: Energy production, functioning of muscles and nervous system, bone health.
- Sources: Green sheet vegetables, nuts, seeds, whole grain products, legumes.
- Deficiency: It can lead to muscle cramps, fatigue, irritability and heart rhythm.
E. Potassium:
Potassium is necessary to maintain normal blood pressure, functioning of muscles and nervous system, as well as for the balance of fluid in the body.
- Functions: The regulation of blood pressure, the functioning of the muscles and the nervous system, the balance of the fluid.
- Sources: Bananas, potatoes, avocados, melon, spinach.
- Deficiency: It can lead to muscle weakness, fatigue, heart rhythm and increase in blood pressure.
IV. Ways to ensure sufficient consumption of vitamins and minerals
A. A variety of and balanced nutrition:
The best way to provide sufficient intake of vitamins and minerals is a variety and balanced diet, including all groups of products.
- Inclusion in the diet of fruits and vegetables: Offer children a wide selection of fruits and vegetables of different colors to ensure the intake of various vitamins and minerals.
- The choice of whole grain products: Replace processed grain products with whole grain, such as whole grain bread, pasta and cereals.
- Turning the protein in each meal: Provide the flow of protein from various sources, such as meat, fish, poultry, eggs, dairy products, legumes and nuts.
- Healthy fats: Include healthy fats in the diet, such as unsaturated fats contained in fish, avocados, nuts and vegetable oils.
- Restriction of processed products: Limit the consumption of processed products rich in sugar, salt and fats, but poor vitamins and minerals.
B. Reception of vitamin and mineral complexes:
In some cases, when it is impossible to provide sufficient consumption of vitamins and minerals with food, the use of vitamin and mineral complexes can be recommended.
- Consultation with a doctor: Before taking vitamin and mineral complexes, you need to consult a doctor to determine the dosage and choose the right complex.
- The choice of quality additives: Choose high -quality additives from reliable manufacturers.
- Accounting for individual needs: Consider the individual needs of the child when choosing a vitamin and mineral complex. For example, vegetarians and vegans may require additional intake of vitamin B12 and iron.
C. Enriched products:
Enriched products, such as milk, yogurt, orange juice and grain products, contain added vitamins and minerals. They can be a useful addition to the diet, but they should not replace full nutrition.
D. Education and involvement of children:
Teach children about the importance of a balanced diet and involve them in the process of choosing and cooking.
- Visiting grocery stores together: Put the children in the process of choosing products in the store, explaining to them the benefits of various products.
- Cooking together: Let the children help in cooking so that they can learn about various ingredients and ways to make healthy dishes.
- Reading books and articles about nutrition: Read the books and articles about food with the children so that they can learn more about the benefits of healthy food.
- Examples of a healthy diet: Be an example of a healthy diet for your children, eating healthy food and engaged in physical activity.
V. Vitamins and minerals for specific types of activity
A. For sports:
Active children involved in sports need increased consumption of certain vitamins and minerals to maintain energy, restore muscles and prevent injuries.
- Vitamin D: It is important for the health of bones and muscles, as well as to strengthen immunity.
- B vitamins B: It is necessary for the metabolism of energy and functioning of the nervous system.
- Vitamin C: Strengthens the immunity and protects the cells from damage caused by physical exertion.
- Iron: Provides the transfer of oxygen to the muscles.
- Calcium: It is important for bones health.
- Magnesium: Participates in the functioning of the muscles and the nervous system.
- Potassium: It is necessary for the balance of fluid and functioning of the muscles.
B. For mental activity:
Vitamins and minerals also play an important role in maintaining mental activity, concentration of attention and memory.
- B vitamins B: It is necessary for the functioning of the nervous system and the production of neurotransmitters.
- Iron: It is important for the development of the brain and cognitive functions.
- Zinc: Participates in the development of the brain and improves memory.
- Iodine: It is necessary for the synthesis of thyroid hormones, which are important for the development of the brain.
- Omega-3 fatty acids: Important for the development of the brain and cognitive functions.
C. During illness:
During diseases, the need for certain vitamins and minerals increases, since the body needs additional resources to combat infection and recovery.
- Vitamin C: Strengthens the immune system and helps to fight infection.
- Vitamin D: Strengthens the immune system and helps to fight infection.
- Zinc: Strengthens the immunity and promotes healing of wounds.
- Vitamin A: Supports the health of the mucous membranes, which are a barrier against infections.
VI. Cautions and recommendations
A. Overdose of vitamins:
An overdose of vitamins can be dangerous to health, so it is necessary to observe the recommended doses. Fat -soluble vitamins (A, D, E, K) accumulate in the body and can cause toxicity at high doses.
B. Interaction of vitamins with drugs:
Some vitamins and minerals can interact with medicines, so you need to consult a doctor before taking vitamin and mineral complexes if the child takes any medicine.
C. Individual needs:
Individual needs for vitamins and minerals can vary depending on the age, gender, level of physical activity, health status and other factors. It is important to consult a doctor or nutritionist in order to determine the individual needs of the child.
D. Pay attention to the signs of deficiency:
Pay attention to signs of deficiency of vitamins and minerals, such as fatigue, weakness, irritability, reduction of immunity, problems with skin, hair and nails. If you suspect a deficiency of vitamins or minerals, consult a doctor.
E. Remember the importance of a balanced diet:
Vitamin and mineral complexes should not replace a balanced diet. They are only an addition to a healthy diet. Try to ensure the receipt of vitamins and minerals from natural sources, such as fruits, vegetables, whole grain products, meat, fish and dairy products.
F. Keep patience and constancy:
Accustoming children to healthy nutrition requires time and effort. Be patient and constant in your efforts. Offer children healthy food options, create a positive atmosphere during food and encourage them to try new products.
VII. Practical tips for parents
A. Power planning:
Plan food in advance to ensure the availability of healthy products in the house. Make a shopping list and adhere to it to avoid buying unhealthy products.
B. Healthy snacks:
Offer children healthy snacks between basic meals, such as fruits, vegetables, yogurt, nuts and seeds.
C. Interesting food presentation:
Serve the dishes interesting and attractive to children. Use bright colors, different shapes and textures to attract their attention.
D. Creating a healthy environment:
Create a healthy environment in the house, limiting access to unhealthy products and encouraging physical activity.
E. Attracting children to cooking:
Attract the children to cook food so that they can learn about various ingredients and ways to cook healthy dishes.
F. Promotion of a healthy choice:
Encourage children for a healthy choice of food and physical activity. Offer them awards not related to food, such as walking in the park, visiting a movie or buying a new toy.
G. Be example:
Be an example of a healthy nutrition and physical activity for your children. They will repeat your habits.
H. Consultation with a doctor or nutritionist:
If you have any questions or fears about your child’s nutrition, consult a doctor or a nutritionist.
VIII. Final thoughts
Vitamins and minerals play an important role in maintaining energy and the development of active children. Providing sufficient consumption of vitamins and minerals using a variety of and balanced nutrition, vitamin and mineral complexes and enriched products will help your child remain healthy, energetic and active. Remember the importance of consulting a doctor or nutritionist to determine the individual needs of your child.