Vitamins in the child’s nutrition: how to ensure balance

Vitamins in the child’s nutrition: how to ensure balance

Section 1: Basics of vitamin nutrition for children

1. What are vitamins and why are they important?

   Vitamins are organic compounds necessary for the normal growth, development and functioning of the body. They participate in metabolic processes, regulate the work of enzymes, support the immune system and protect the cells from damage. Unlike macronutrients (proteins, fats and carbohydrates), vitamins are not a source of energy, but they are absolutely necessary for converting food into energy and using it by the body.

   The children’s organism especially needs vitamins, since it is actively growing and developing. Vitamin deficiency can lead to various disorders, growth retardation, weakening of immunity and the development of diseases.

   • Water -soluble and fat -soluble vitamins: Vitamins are classified into two main groups: water -soluble (vitamins of group B and vitamin C) and fat -soluble (vitamins A, D, E and K). Water -soluble vitamins do not accumulate in the body and are excreted in the urine, so they must be regularly replenished. Fat -soluble vitamins accumulate in adipose tissue and liver, so their excess can be toxic.

   • The role of vitamins in various processes: Vitamins play a key role in various biochemical processes. For example, vitamin C is necessary for collagen synthesis, group B vitamins are involved in energy metabolism, vitamin D is important for the absorption of calcium and phosphorus, and vitamin A is necessary for vision and cell growth.

2. Recommended vitamins consumption for children of different ages:

   The need for vitamins in children depends on age, gender, physical activity and health status. Recommended consumption standards (RNP) of vitamins are designed to ensure optimal growth and development. It is important to note that RNP is average values, and individual needs can vary.

   • Age categories: Typically, the following age categories are distinguished: infants (0-12 months), young children (1-3 years), preschoolers (3-6 years old), schoolchildren (6-12 years old) and adolescents (12-18 years old).

   • Vitamin A: We need for visual, immunity and cell growth. RNP varies from 400 μg RE (retinol equivalent) for infants to 900 μg RE for adolescents.

   • Vitamin D: It is important for the absorption of calcium and phosphorus, bone health and immunity. RNP is 400 IU (international units) for babies and children, and for adolescents – 600 IU. In some cases, especially with insufficient sun stay, a higher dosage may be required.

   • Vitamin E: Antioxidant, protects the cells from damage. RNP varies from 4 mg alpha-tocopherol for babies up to 15 mg alpha-tocopherol for teenagers.

   • Vitamin C: It is necessary for the synthesis of collagen, immunity and assimilation of iron. RNP varies from 40 mg for babies up to 75 mg for teenagers.

   • B vitamins B: Participate in the energy exchange, the work of the nervous system and bloodiness. RNP for each vitamin of group B varies depending on age. For example, RNP for thiamine (B1) is from 0.2 mg for babies up to 1.2 mg for adolescents, and for riboflavin (B2) – from 0.3 mg to 1.3 mg.

   • Vitamin K: It is necessary for blood coagulation. RNP varies from 2 μg for babies up to 75 μg for adolescents.

   • Sources of information about the RNP: Recommended vitamin consumption standards can be found in the official documents of the Ministry of Health, as well as in the recommendations of pediatricians and nutritionists. It is important to use reliable sources of information.

3. Signs of vitamin deficiency in children:

   The deficiency of vitamins can manifest itself by various symptoms that depend on which vitamin is not enough in the body. It is important to pay attention to any changes in the state of health of the child and consult a doctor in a timely manner for diagnosis and treatment.

   • General signs: Fatigue, weakness, irritability, decrease in appetite, growth retardation, frequent infections.

   • Vitamin A: Dry skin, vision of vision at dusk (“chicken blindness”), dry eyes, increased susceptibility to infections.

   • Vitamin D deficiency: Rachite (in infants and young children), bone weakness, bone pain, muscle weakness, delayed teething.

   • Vitamin C deficiency: Scurvy (rarely found in children), bleeding gums, slow healing of wounds, frequent infections.

   • B vitamins deficiency: Various symptoms depending on which vitamin is not enough. For example, a tiamin deficiency (B1) can cause Beri-Beri (disruption of the nervous system and heart), riboflavin deficiency (B2)-inflammation of the mucous membranes, niacin deficiency (B3)-pellagra (dermatitis, diarrhea, dementia), vitamin B12 deficiency-anemia and neurological disorders.

   • Vitamin K deficiency: Violation of blood coagulation, bleeding.

   • Diagnosis: Diagnosis of vitamin deficiency is usually carried out on the basis of clinical symptoms and laboratory tests (blood test for vitamins).

4. The role of nutrition in providing the child’s body with vitamins:

   Proper and balanced nutrition is the main way to ensure the child’s body with all the necessary vitamins. The diet should be diverse and include products from all main groups: fruits, vegetables, cereals, dairy products, meat, fish and eggs.

   • Fruits and vegetables: We are rich in vitamins C, A, K, as well as vitamins of group B and other useful substances. It is recommended to consume fruits and vegetables of different colors, since each color corresponds to a certain set of vitamins and antioxidants.

   • Cereals: Whole grain products (for example, oatmeal, buckwheat, brown rice) contain B vitamins, fiber and other beneficial substances.

   • Dairy products: Are a source of vitamin D, calcium and vitamins of group B.

   • Meat, fish and eggs: Contain vitamins of group B, vitamin A and other important nutrients.

   • Proper cooking: It is important to cook food correctly in order to save the maximum amount of vitamins. Some vitamins (especially water -soluble) are destroyed at high temperature and prolonged cooking. It is recommended to steam, bake or extinguish products.

Section 2: The main sources of vitamins in the diet of the child

1. Vitamin A (Retinol): Sources and role in the body.

   Vitamin A is a fat -soluble vitamin necessary for vision, cell growth, immunity and skin health. It exists in two main forms: retinol (contained in animal products) and carotenoids (contained in plant products and converted into retinol in the body).

   • The role of vitamin A in the body:

     • Vision: Vitamin A is necessary for the normal functioning of the retina and maintaining vision at dusk. Vitamin A deficiency can lead to “chicken blindness” and other visual impairments.
     • Growth and development: Vitamin A is involved in the process of growth and development of cells, especially bones and teeth.
     • Immunity: Vitamin A supports the immune system, protecting the body from infections.
     • Skin health: Vitamin A is necessary to maintain the health of the skin and mucous membranes.

   • Sources of vitamin A:

     • Retinol (animal products): The liver (especially beef and chicken), egg yolk, butter, milk and dairy products, fish oil.
     • Carotinoids (plant products): Carrots, sweet potatoes (battery), pumpkin, spinach, broccoli, apricots, mangoes. Beta-carotene is the most common and effective carotenoid, which is converted into vitamin A in the body.

   • Recommendations for use:

     • Include a variety of products rich in vitamin A and carotenoids in the child’s diet.
     • Cook carrots and other vegetables with the addition of a small amount of oil to improve the absorption of carotenoids.
     • Do not give the child too much liver, as it contains a large amount of vitamin A, and excess can be toxic.

2. Vitamin D (calciferol): sources and role in the body.

   Vitamin D is a fat -soluble vitamin necessary for the absorption of calcium and phosphorus, bone health and immunity. It is synthesized in the skin under the influence of sunlight and enters the body with food.

   • The role of vitamin D in the body:

     • The assimilation of calcium and phosphorus: Vitamin D helps the absorption of calcium and phosphorus in the intestines, which is necessary for the formation and maintenance of bones and teeth health.
     • Bone health: Vitamin D prevents the development of rickets in children and osteomination in adults.
     • Immunity: Vitamin D supports the immune system, protecting the body from infections.
     • Other functions: Vitamin D is involved in the regulation of blood pressure, muscle and nervous system.

   • Sources of vitamin D:

     • Sunlight: The main source of vitamin D. Under the influence of sunlight in the skin, vitamin D is synthesized. However, the amount of synthesized vitamin D depends on many factors, such as the time of year, time of day, geographical position, skin color and the use of sunscreen creams.
     • Food: Bold fish (salmon, tuna, mackerel), egg yolk, liver, mushrooms (especially grown under UV lamps), enriched products (milk, yogurt, cereals).

   • Recommendations for use:

     • Try to provide your child with enough stay in the sun (about 15-20 minutes a day) from spring to autumn.
     • In winter and in regions with a low level of solar activity, it is recommended to give the child vitamin D in the form of additives. The dosage should be discussed with the doctor.
     • Include products rich in vitamin D. in the child’s diet.

3. Vitamin C (ascorbic acid): sources and role in the body.

   Vitamin C is a water -soluble vitamin necessary for the synthesis of collagen, immunity, the absorption of iron and the protection of cells from damage. It is not synthesized in the body and should come with food.

   • The role of vitamin C in the body:

     • Collagen synthesis: Vitamin C is necessary for the synthesis of collagen, which is the main structural protein of connective tissue (skin, bones, cartilage, tendons).
     • Immunity: Vitamin C supports the immune system, stimulates the activity of leukocytes and increases the body’s resistance to infections.
     • Iron assimilation: Vitamin C improves the absorption of iron from plant products.
     • Antioxidant: Vitamin C protects cells from damage caused by free radicals.

   • Sources of vitamin C:

     • Fruits: Citrus fruits (oranges, lemons, grapefruits), kiwi, strawberries, black currants, pineapple, mangoes.
     • Vegetables: Pepper (especially red and yellow), broccoli, Brussels cabbage, cauliflower, spinach, tomatoes, potatoes.

   • Recommendations for use:

     • Include a variety of fruits and vegetables rich in vitamin C. in the child’s diet.
     • Use fruits and vegetables in fresh form or subject them to minimal heat treatment to preserve the maximum amount of vitamin C.
     • Add products rich in vitamin C to dishes containing iron to improve its absorption.

4. B vitamins B: Sources and role in the body (B1, B2, B3, B6, B9, B12).

   B vitamins are water -soluble vitamins necessary for energy metabolism, work of the nervous system and hematopoiesis. Each vitamin of group B performs a certain function in the body.

   • Vitamin B1 (TIAMIN):

     • Role: Participates in energy metabolism, especially in carbohydrate metabolism. It is necessary for the normal functioning of the nervous system and the heart.
     • Sources: Whole grain products (oatmeal, buckwheat, brown rice), pork, legumes, nuts, seeds.

   • Vitamin B2 (Riboflavin):

     • Role: Participates in energy metabolism, necessary for the health of the skin, mucous membranes and vision.
     • Sources: Dairy products, meat, eggs, liver, green vegetables.

   • Vitamin B3 (Niacin):

     • Role: Participates in energy metabolism, necessary for the health of the skin, nervous system and the digestive tract.
     • Sources: Meat, fish, poultry, nuts, mushrooms, whole grains.

   • Vitamin B6 (Pyridoxin):

     • Role: Participates in the metabolism of proteins, fats and carbohydrates, necessary for the work of the nervous system and hematopoiesis.
     • Sources: Meat, fish, poultry, legumes, potatoes, bananas, avocados.

   • Vitamin B9 (folic acid):

     • Role: It is necessary for the synthesis of DNA and RNA, hematopoiesis and normal development of the nervous system. Especially important during pregnancy to prevent defects in the nervous tube in the fetus.
     • Sources: Green leaf vegetables (spinach, salad), broccoli, asparagus, legumes, liver, eggs, enriched cereals.

   • Vitamin B12 (cobalamin):

     • Role: It is necessary for hematopoiesis, the work of the nervous system and the synthesis of DNA.
     • Sources: Products of animal origin (meat, fish, poultry, eggs, dairy products). Vitamin B12 in the form of additives must take vegetarians and vegans.

   • Recommendations for use:

     • Include a variety of products in the child’s diet, rich in group B.
     • Choose whole grain products instead of refined.
     • If a child adheres to a vegetarian or vegan diet, consult a doctor about the need to take vitamin B12 in the form of additives.

5. Vitamin E (Tokoferol): Sources and role in the body.

   Vitamin E – fat -soluble vitamin, antioxidant, protects cells from damage, supports the immune system and skin health.

   • The role of vitamin E in the body:

     • Antioxidant: Vitamin E protects cells from damage caused by free radicals.
     • Immunity: Vitamin E supports the immune system, increases the body’s resistance to infections.
     • Skin health: Vitamin E helps maintain skin health, protects it from exposure to ultraviolet rays.
     • Other functions: Vitamin E is involved in the regulation of blood coagulation and the work of the nervous system.

   • Sources of vitamin E:

     • Vegetable oils: Sunflower, olive, corn, soybean, wheat germ.
     • Nuts and seeds: Almonds, hazelnuts, peanuts, sunflower seeds, pumpkin seeds.
     • Green sheet vegetables: Spinach, broccoli.
     • Avocado:

   • Recommendations for use:

     • Include vegetable oils, nuts and seeds in the child’s diet.
     • Use vegetable oils to refuel salads and cooking.
     • Add nuts and seeds to cereals, yogurts and other dishes.

6. Vitamin K (Phillokhinon): Sources and role in the body.

   Vitamin K is a fat -soluble vitamin necessary for blood coagulation. He also participates in the formation and maintenance of bones.

   • The role of vitamin K in the body:

     • Blood coagulation: Vitamin K is necessary for the synthesis of blood coagulation factors that provide a stop of bleeding.
     • Bone health: Vitamin K is involved in the formation and maintenance of bone health, contributes to the absorption of calcium.

   • Sources of vitamin K:

     • Green sheet vegetables: Spinach, broccoli, salad, cabbage.
     • Vegetable oils: Soyevo, olive, rapeseed.
     • Some fruits: Avocado, kiwi.
     • Intestinal bacteria: Vitamin K can be synthesized by bacteria in the intestines.

   • Recommendations for use:

     • Include green sheet vegetables in the child’s diet.
     • Use vegetable oils to refuel salads and cooking.
     • Newborn children are usually injected with vitamin K to prevent bleeding.

Section 3: Vitamin additives for children: when they are necessary and how to choose the right

1. When are vitamin additives necessary for a child?

   In most cases, the child receives all the necessary vitamins and minerals from a balanced diet. However, in some situations, vitamin additives may be necessary.

   • Limited diet: If a child adheres to a strict diet, for example, a vegetarian or vegan diet, or has allergies to certain products, he may not receive a sufficient number of certain vitamins and minerals. In this case, vitamin additives can help update the deficit.
   • Premature children: Premature children have higher needs for vitamins and minerals, since they did not receive enough nutrients during pregnancy. They may recommend special vitamin complexes for premature children.
   • Diseases: Some diseases, such as chronic intestinal diseases, may violate the absorption of vitamins and minerals. In this case, vitamin additives can help compensate for the violation.
   • Medication: Some drugs can affect the assimilation or metabolism of vitamins and minerals. In this case, vitamin additives can help prevent deficiency.
   • Geographical factors: In regions with insufficient sunlight, vitamin D in the form of additives can be recommended, especially in winter.
   • Expense growth periods: During periods of intensive growth, the need for vitamins and minerals may increase.

2. How to choose the right vitamin additives for children?

   The choice of vitamin additives for children is a responsible process. It is important to consider the child’s age, his individual needs and health status.

   • Consultation with a doctor: Before giving a child vitamin additives, you need to consult a doctor. The doctor will evaluate the state of health of the child, his diet and determine which vitamins and minerals he needs.
   • Child’s age: Choose vitamin supplements designed specifically for children of a certain age. The dosage of vitamins and minerals in children’s additives corresponds to the needs of the child’s body.
   • Composition: Pay attention to the composition of the vitamin additive. It should contain the necessary vitamins and minerals in optimal dosages. Avoid additives containing artificial dyes, flavors and preservatives.
   • Output form: Vitamin additives for children are produced in various forms: drops, syrups, chewing tablets, loaves. Choose the form that is most convenient for your child.
   • Manufacturer: Choose vitamin additives from well -known and reliable manufacturers who have a good reputation and conduct quality control of their products.
   • Dosage: Strictly observe the recommended dosage indicated on the packaging. Do not exceed the dosage, since an excess of vitamins and minerals can be harmful to the health of the child.
   • Storage: Keep vitamin additives in an inaccessible place for children.

3. What vitamins and minerals are most often recommended in the form of additives for children?

   Some vitamins and minerals are more often recommended in the form of additives for children.

   • Vitamin D: Vitamin D is necessary for the absorption of calcium and bone health. In regions with insufficient sunlight and children on breastfeeding, it is often recommended to give vitamin D in the form of additives.
   • Vitamin K: Newborn children are usually injected with vitamin K to prevent bleeding.
   • Iron: Children who are breastfeeding and do not receive enough iron from complementary foods may need iron additions.
   • Vitamin B12: Vitamin B12 in the form of additives must take vegetarians and vegans, since it is found only in animal products.
   • Omega-3 fatty acids: Omega-3 fatty acids are important for the development of the brain and vision. Children who do not eat enough fat fish can be given additives with omega-3 fatty acids.
   • Polyvitamin complexes: In some cases, the doctor can recommend a multivitamin complex containing all the necessary vitamins and minerals in optimal dosages.

4. Possible risks and side effects from taking vitamin additives.

   Taking vitamin additives can be useful for the child’s health, but it is important to remember possible risks and side effects.

   • Overdose: Exceeding the recommended dosage of vitamins and minerals can be toxic for the body. An overdose of fat -soluble vitamins (A, D, E, K), as they accumulate in the body, are especially dangerous. Symptoms of an overdose of vitamins can vary depending on what kind of vitamin was accepted too much.
   • Allergic reactions: Some children can be allergic to certain components of vitamin additives. When allergic reactions appear (skin rash, itching, edema), it is necessary to stop taking the additive and consult a doctor.
   • Interaction with drugs: Vitamin additives can interact with some drugs. It is necessary to inform the doctor about all drugs and additives that the child takes.
   • Unreasonable application: Taking vitamin additives without the need can be not only useless, but also harmful to health. It is important to give the child vitamin additives only on the recommendation of a doctor.
   • Quality of additives: Not all vitamin additives in the market meet quality standards. It is important to choose additives from reliable manufacturers who conduct quality control of their products.

Section 4: Practical tips for ensuring a balanced vitamin nutrition of the child

1. Diversity in nutrition is the key to a full vitamin diet.

   A variety of nutrition is the basis of a full -fledged vitamin diet for a child. Include products from all main groups in the child’s diet: fruits, vegetables, cereals, dairy products, meat, fish and eggs.

   • Fruits and vegetables of different colors: Each color of fruits and vegetables corresponds to a certain set of vitamins and antioxidants. Try to include fruits and vegetables of different colors in the child’s diet: red (tomatoes, pepper, strawberries), orange (carrots, pumpkin, oranges), yellow (pepper, bananas, pineapples), green (spinach, broccoli, cucumbers), purple (eggplant, blueberries, plums).
   • Whole grain products: Choose whole grain products (oatmeal, buckwheat, brown rice, whole grain bread) instead of refined. All -grain products contain more vitamins of group B, fiber and other beneficial substances.
   • Protein products: Include protein products in the child’s diet: meat, fish, poultry, eggs, legumes. Protein products contain B vitamins, iron and other important nutrients.
   • Dairy products: Dairy products (milk, yogurt, cottage cheese) are a source of vitamin D, calcium and vitamins of group B. Choose dairy products with low fat and sugar.
   • Useful fats: Include beneficial fats in the child’s diet: vegetable oils (olive, sunflower, linseed), nuts, seeds, avocados, fatty fish. Useful fats contain vitamin E and omega-3 fatty acids.
   • Regular use: Offer the child a variety of products every day to ensure the receipt of all the necessary vitamins and minerals.

2. Planning menu and the selection of useful products when buying.

   Planning the menu and the choice of useful products when buying is an important step to ensuring a balanced vitamin nutrition of the child.

   • Menu planning for a week: Plan a menu in advance for a week, given the age of the child, its individual needs and preferences. Include a variety of dishes containing products from all main groups in the menu.
   • Compilation of a list of purchases: Make a list of purchases on the basis of the planned menu. Include only healthy products in the list: fresh fruits and vegetables, whole grain products, protein products, dairy products, healthy fats.
   • Reading labels: When buying products carefully read the labels. Pay attention to the composition of the product, the content of vitamins and minerals, the amount of sugar, fat and salt. Choose products with minimal sugar, fat and salt.
   • Avoid processed products: Avoid buying processed products (fast food, chips, sweets, carbonated drinks), as they contain few vitamins and minerals and many harmful substances.
   • Preference of seasonal products: Try to buy seasonal fruits and vegetables, as they contain more vitamins and minerals.
   • Visiting farm markets: If possible, visit the farm markets where you can buy fresh and high -quality products.

3. Proper culinary processing of products to preserve vitamins.

   Proper culinary processing of products plays an important role in preserving vitamins. Some vitamins are destroyed at high temperature and prolonged cooking.

   • Minimum heat treatment: Try to subject the products of minimal heat treatment. Prepare steam, bake, simmer or fry the products quickly.
   • Using water: When cooking vegetables, use a minimum amount of water. Do not drain the water in which vegetables were cooked, as it contains vitamins. Use this water to make soups or sauces.
   • Preservation of the skin: Do not clean the vegetables and fruits from the skin, as it contains a lot of vitamins and fiber.
   • Cutting before cooking: Cut the vegetables and fruits immediately before cooking to reduce the loss of vitamins.
   • Using a microwave: The microwave oven can be used for the preparation of vegetables, as it allows you to preserve more vitamins than cooking in water.
   • Freezing: Freezing is a good way to preserve vitamins in vegetables and fruits. Before freezing, blanching vegetables in boiling water for several minutes to stop enzyme processes that can destroy vitamins.
   • Storage: Keep vegetables and fruits in a cool, dark place to preserve vitamins.

4. Installing healthy food habits from an early age.

   Installing healthy food habits from an early age is an important factor in ensuring a balanced vitamin nutrition of the child throughout life.

   • Personal example: Be an example for your child. If you yourself will eat healthy food and lead an active lifestyle, the child is more likely to cross your habits.
   • Joint cooking: Attract your child to cook food. Allow him to choose products, wash vegetables and fruits, cut the ingredients. This will help him learn more about healthy foods and love to cook.
   • Choice offer: Offer your child a choice of several healthy options. For example, instead of asking what he wants for dinner, invite him to choose between fish and chicken.
   • Restriction of sweets and processed products: Limit the consumption of sweets, carbonated drinks, fast food and other processed products. Offer the child as snacks fruits, vegetables, yogurt or nuts.
   • Regular meals: Provide the child regular meals. Breakfast, lunch and dinner should be full and balanced.
   • Do not make you eat: Do not force the child to eat if he is not hungry. Allow him to eat as much as he wants.
   • Promotion: Encourage the child for a healthy choice. For example, you can praise him for eating a vegetable or fruit.
   • Games and entertainment: Use games and entertainment to introduce a child to healthy food. For example, you can play “Guess the Fruit” or “Collect a rainbow from vegetables”.
   • Reading books and watching movies: Read the Books to the child and watch films about healthy foods.

5. Consultations with a pediatrician and nutritionist for an individual approach.

   Consultations with a pediatrician and nutritionist are necessary for an individual approach to ensuring a balanced vitamin nutrition of the child.

   • Pediatrician: The pediatrician can assess the state of health of the child, his diet, identify possible deficits of vitamins and minerals and give recommendations for the nutrition and use of vitamin additives.
   • Nutritionist: A nutritionist can draw up an individual nutrition plan for the child, taking into account his age, individual needs, preferences and health status. A nutritionist can also help parents learn how to plan a menu, choose healthy foods and cook healthy food.
   • Individual approach: Each child is unique, and his needs for vitamins and minerals can vary. Consultations with a pediatrician and nutritionist will help to develop an individual nutrition plan that will meet the needs of a particular child.
   • Prevention of diseases: Proper and balanced nutrition helps strengthen the child’s immune system and reduce the risk of various diseases.
   • Problem solution: If the child has nutrition problems, such as poor appetite, selectivity in food or allergies to certain products, pediatrician and nutritionist can help find