Vitamins for healthy growth and development of children

Vitamins for healthy growth and development of children: Full reference

Section 1: Basics of vitamin nutrition for children

1. The role of vitamins in the children’s body: Vitamins, being organic compounds, play a key role in regulating metabolic processes, maintaining immunity, ensuring normal growth and development. They are necessary for building cells, tissues and organs, as well as for the functioning of enzyme systems. Vitamin deficiency can lead to various diseases, deceleration of growth, a decrease in cognitive functions and weakening the immune system.

2. The difference between vitamins and minerals: It is important to distinguish between vitamins and minerals. Vitamins are organic substances that are broken down when heated, storage or processing. Minerals are inorganic substances that retain their structure. Both those and others are necessary for the healthy functioning of the body. Minerals are involved in the formation of bones, teeth, blood and regulation of water-salt balance.

3. Water -soluble and fat -soluble vitamins: Vitamins are classified into two main groups: water -soluble and fat -soluble. Water -soluble vitamins (group B and vitamin C) do not accumulate in the body in significant quantities and should come regularly with food. Their excess is usually removed with urine. Fat -soluble vitamins (A, D, E, K) accumulate in adipose tissue and liver. An overdose of fat -soluble vitamins can be toxic. Understanding this difference is important for proper planning for nutrition and dosing of vitamin additives.

4. Recommended vitamins consumption for children of different ages: There are different recommended consumption standards (RDA) of vitamins for children of different age groups. These norms depend on the age, gender, level of activity and the general state of health of the child. It is recommended to consult a pediatrician or nutritionist to determine the optimal dosage of vitamins for a particular child. For example, the need for vitamin D in infants is higher than in school -age children.

5. Signs of vitamin deficiency in children: Recognition of signs of vitamin deficiency in children is extremely important for timely measures. Symptoms can vary depending on the missing vitamin. General signs include: fatigue, irritability, reduction of appetite, deceleration of growth, skin and hair problems, frequent infections. If you suspect a deficiency of vitamins, you must consult a doctor to diagnose and prescribe treatment.

Section 2: Key vitamins for children’s health and their sources

1. Vitamin A (retinol): vision, immunity and growth: Vitamin A is necessary to maintain good vision, especially in conditions of insufficient illumination. It also plays an important role in the functioning of the immune system, protecting the body from infections. In addition, vitamin A is involved in the growth and development of bones, teeth and skin.

   • Sources of vitamin A: The liver, fish oil, egg yolk, dairy products, carrots, pumpkin, sweet potatoes, spinach, broccoli.

   • Symptoms of vitamin A deficiency: Chicken blindness (poor vision in the dark), dry skin and eyes, increased susceptibility to infections, growth retardation.

   • Cautions: An overdose of vitamin A can be toxic, especially in children. Do not exceed the recommended doses.

2. Vitamin D (calciferol): bones, teeth and immunity: Vitamin D plays a key role in the assimilation of calcium and phosphorus necessary for the formation of strong bones and teeth. It is also important for maintaining the immune system and preventing the development of rickets. Vitamin D is synthesized in the skin under the influence of sunlight, but many children do not receive a sufficient amount of vitamin D due to insufficient stay in the sun or dark skin.

   • Sources of vitamin D: Fish oil, fatty fish (salmon, tuna, mackerel), egg yolk, enriched dairy products, enriched breakfast flakes, vitamin D.

   • Symptoms of vitamin D: Racititis (bone curvature), growth retardation, muscle weakness, increased susceptibility to infections.

   • Recommendations: Most babies and children are recommended to take vitamin D additives, especially in the winter months or if they do not receive enough sunlight. Consultation with a pediatrician to determine the dosage is needed.

3. Vitamin E (tocopherol): antioxidant and cell protection: Vitamin E is a powerful antioxidant that protects the body cells from damage by free radicals. It is also important for the health of the skin, hair and immune system.

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

   • Symptoms of vitamin E deficiency: It is rare in children, but can manifest itself in the form of muscle weakness, vision problems and nervous disorders.

   • Cautions: An overdose of vitamin E is rare, but can lead to problems with blood coagulation.

4. Vitamin K (phyllokhinon): blood coagulation and bone health: Vitamin K plays a key role in blood coagulation, preventing excessive bleeding. It is also important for bone health.

   • Sources of vitamin K: Green leaf vegetables (spinach, broccoli, cabbage), vegetable oils, some fruits. Vitamin K is also synthesized by bacteria in the intestines.

   • Symptoms of vitamin k: Bleeding, bruises, problems with blood coagulation. Newborns are injured in vitamin K to prevent bleeding.

   • Cautions: In rare cases, vitamin K can interact with some drugs such as anticoagulants.

5. Vitamin C (ascorbic acid): immunity, antioxidant and iron absorption: Vitamin C is an important antioxidant that strengthens the immune system, protects cells from damage and promotes wound healing. It also improves the absorption of iron from plant foods.

   • Sources of vitamin C: Citrus fruits (oranges, lemons, grapefruits), berries (strawberries, raspberries, blueberries), kiwi, pepper, broccoli, tomatoes.

   • Symptoms of vitamin C deficiency: Scurvy (bleeding gums, teeth, fatigue), increased susceptibility to infections, slow healing of wounds.

   • Recommendations: Vitamin C water -back, so excess is excreted from the body. Regular use of products rich in vitamin C is important for maintaining immunity.

6. B vitamins B: energy, nervous system and metabolism: B vitamins play an important role in energy metabolism, functioning of the nervous system, the formation of blood cells and maintaining the health of the skin and hair.

   • Vitamin B1 (TIAMIN): It is necessary for the metabolism of carbohydrates and the functioning of the nervous system. Sources: whole grain products, pork, legumes.

   • Vitamin B2 (Riboflavin): Participates in the energy exchange and maintenance of the health of the skin and eyes. Sources: dairy products, eggs, meat, green leafy vegetables.

   • Vitamin B3 (Niacin): It is necessary for energy exchange and health of the skin. Sources: meat, fish, poultry, nuts, whole grain products.

   • Vitamin B5 (pantotenic acid): Participates in the energy exchange and synthesis of hormones. Sources: meat, poultry, eggs, dairy products, vegetables.

   • Vitamin B6 (Pyridoxin): It is necessary for the metabolism of proteins and the functioning of the nervous system. Sources: meat, poultry, fish, bananas, potatoes.

   • Vitamin B7 (Biotin): Participates in the metabolism of fats and carbohydrates and maintaining the health of the skin, hair and nails. Sources: eggs, nuts, seeds, liver.

   • Vitamin B9 (folic acid): It is necessary to divide cells and form DNA. Especially important for pregnant women to prevent defects in the nervous tube in the fetus. Sources: green leafy vegetables, legumes, enriched grain products.

   • Vitamin B12 (cobalamin): It is necessary for the formation of blood cells and the functioning of the nervous system. Contained only in animal products. Vegetarians and vegans need to take vitamin B12 additives.

   • Symptoms of deficiency of B vitamins B: They can vary depending on the missing vitamin, but include fatigue, irritability, skin problems, anemia, nervous disorders.

   • Recommendations: A balanced diet rich in various products usually provides a sufficient amount of B vitamins B. In some cases, additives may be required.

Section 3: Vitamin complexes for children: when and how to accept?

1. Indications for taking vitamin complexes: In most cases, children who receive a balanced diet do not need to receive vitamin complexes. However, in some situations, additives can be useful:

   • Premature children: Premature children often have an increased need for vitamins and minerals.

   • Limited food children: Children who refuse certain products or allergies may experience a deficiency of vitamins.

   • Children with chronic diseases: Some diseases may violate the absorption of vitamins or increase the need for them.

   • Vegetarians and vegans: Children who adhere to a vegetarian or vegan diet may need in the additions of vitamin B12, D and iron.

   • Children living in regions with insufficient sunlight: In these cases, it is recommended to take vitamin D.

2. Choosing a vitamin complex: what to look for? When choosing a vitamin complex for a child, the following factors must be taken into account:

   • Child’s age: Different age groups have different needs for vitamins and minerals.

   • Composition: Carefully study the composition of the vitamin complex and make sure that it contains the necessary vitamins and minerals in the correct dosage.

   • Output form: Vitamin complexes are available in various forms: chewing tablets, drops, syrups. Choose a form that will be most convenient for a child.

   • Manufacturer: Choose vitamin complexes from reliable manufacturers with a good reputation.

   • The presence of artificial dyes and flavors: It is advisable to choose vitamin complexes without artificial dyes, flavors and preservatives.

3. Dosage and reception mode of vitamin complexes: The dosage of the vitamin complex should correspond to the age and needs of the child. Strictly follow the manufacturer’s instructions and the doctor’s recommendations. Do not exceed the recommended dose. Vitamin complexes are usually taken once a day, during eating.

4. Possible side effects and warnings: In rare cases, taking vitamin complexes can cause side effects, such as nausea, vomiting, diarrhea or allergic reactions. When any side effects appear, stop taking and consult a doctor. An overdose of vitamins, especially fat -soluble, can be toxic. Keep vitamin complexes in an inaccessible place for children.

5. Interaction of vitamins with drugs: Some vitamins can interact with drugs. Be sure to tell the doctor about all the drugs and additives that the child takes.

Section 4: Vitamins and special needs

1. Vitamins for children-sportsmen: Children who are actively involved in sports have an increased need for vitamins and minerals, especially for vitamins of group B, C, D, E, gland and calcium. These substances are necessary to maintain energy exchange, recovery after training and prevent injuries. However, you should not abuse vitamin additives. The main emphasis should be placed on a balanced diet that includes a variety of products.

2. Vitamins for children with food allergies: Children with food allergies may experience a deficiency of vitamins and minerals due to a limited diet. It is necessary to carefully plan the child’s nutrition, taking into account the allergy and, if necessary, use vitamin additives under the supervision of a doctor. It is especially important to ensure sufficient intake of calcium, vitamin D, iron and zinc.

3. Vitamins for children with chronic diseases (for example, asthma, diabetes): Children with chronic diseases often need additional use of vitamins and minerals. For example, children with asthma can be useful to vitamin D, and children with diabetes – vitamins of group B and chrome. A consultation with a doctor is needed to determine the optimal dosage and choice of a vitamin complex.

4. Vitamins for children with digestive disorders (for example, celiac disease, irritable intestine syndrome): Digestive disorders can impede the absorption of vitamins and minerals. In these cases, it may be necessary to take special vitamin complexes containing easily absorbed forms of vitamins. It is also important to observe a diet recommended by the doctor.

5. Vitamins for children with autism and other development disorders: Some studies show that children with autism and other development disorders may have a deficiency of certain vitamins and minerals, such as vitamin D, B12 and omega-3 fatty acids. Taking vitamin additives under the supervision of a doctor can improve the general condition and behavior of the child.

Section 5: Councils to ensure sufficient consumption of vitamins by children

1. Balanced diet – the basis of the child’s health: The best way to provide the child with the necessary vitamins and minerals is a balanced diet that includes a variety of foods from all food groups: fruits, vegetables, cereals, proteins and dairy products.

2. Inclusion in the diet of a variety of fruits and vegetables: Fruits and vegetables are a rich source of vitamins, minerals and antioxidants. Try to include a variety of fruits and vegetables of different colors in the child’s diet, since each color corresponds to certain useful substances.

3. Preference for whole grain products: Whole grain products (bread, pasta, cereals) contain more vitamins and minerals than refined products.

4. The choice of low -fat protein sources: Low -fat sources of protein (meat, poultry, fish, legumes) are necessary for the growth and development of the child.

5. Restriction of consumption of processed products, sugar and carbonated drinks: Processed foods, sugar and carbonated drinks contain little useful substances and can prevent the absorption of vitamins and minerals.

6. Preparation with conservation of vitamins: Some vitamins are destroyed when heated, so try to cook food, bake or quickly fry. Do not digest vegetables.

7. Attracting the child to cook food: Attracting the child to cook food can increase his interest in healthy nutrition and increase fruits and vegetable consumption.

8. Consultation with a pediatrician or nutritionist: Regular consultations with a pediatrician or nutritionist will help assess the state of health of the child and determine whether he needs an additional technique of vitamins.

9. Personal example: Children study, looking at their parents. If parents adhere to a healthy diet and take vitamins if necessary, children are more likely to follow their example.

10. Remember the importance of sunlight for the synthesis of vitamin D: Encourage the child to spend time in the fresh air, especially on sunny days, for the synthesis of vitamin D. However, do not forget about protecting the skin from the harmful effects of ultraviolet rays.

Section 6: Myths and errors about vitamins for children

1. Myth: All children need vitamin additives. Reality: most children who receive a balanced diet do not need vitamin additives.

2. Myth: Vitamin additives improve performance at school. Reality: there is no scientific evidence confirming that vitamin supplements improve performance at school if the child does not have a deficiency of vitamins.

3. Myth: The more vitamins, the better. Reality: an overdose of vitamins, especially fat -soluble, can be toxic.

4. Myth: All vitamin complexes are the same. Reality: the composition and quality of vitamin complexes can vary significantly. Choose complexes from reliable manufacturers and consult a doctor.

5. Myth: Vitamins can cure all diseases. Reality: Vitamins are important for maintaining health, but they are not a panacea for all diseases. In case of illness, consult a doctor.

6. Myth: Natural vitamins are better than synthetic. Reality: synthetic vitamins, as a rule, are identical to natural in their structure and functions. It is important to choose high -quality additives, regardless of their origin.

7. Myth: Fruit juice is an excellent source of vitamins. Reality: fruit juice contains a lot of sugar and little fiber. It is preferable to use whole fruits.

8. Myth: If a child eats few vegetables, you just need to give him a vitamin complex. Reality: the vitamin complex will not replace good nutrition. It is necessary to make efforts to expand the child’s diet and include a variety of vegetables in it.

9. Myth: Vitamin complexes can be given to the child uncontrollably. Reality: taking vitamin complexes should be justified and controlled by a doctor.

10. Myth: In winter, you must take vitamin D. Reality: Vitamin D intake is recommended in the winter months if the child does not receive enough sunlight or has other risk factors for vitamin D. However, it is necessary to consult a doctor to determine the dosage.