Vitamins for children: vitamins for schoolchildren

Vitamins for children: vitamins for schoolchildren

Chapter 1: The Fundamentals of Schoolchildren’s Nutrition and the role of vitamins

The nutrition of a student is the cornerstone of his physical and mental development. During the period of intensive growth, learning and active social life, the children’s organism needs sufficient amounts of energy and nutrients. Vitamins, trace elements and macronutrients play a critical role in ensuring the normal functioning of all organs and systems. The disadvantage of even one vitamin can lead to negative consequences affecting academic performance, immunity and general well -being of the child.

1.1 needs of schoolchildren in nutrients

School age is a period of active growth and development, characterized by:

• Intensive physical growth: An increase in growth and body weight requires a sufficient amount of protein, calcium, phosphorus and vitamin D.
• Development of the brain and cognitive functions: To improve memory, concentration and mental performance, vitamins of group B, iron, zinc and omega-3 fatty acids are necessary.
• The formation of the immune system: Strengthening immunity requires vitamins A, C, E, D and trace elements, such as zinc, selenium and copper.
• High level of physical activity: Active children need more energy that they receive from carbohydrates, fats and proteins.
• High level of stress: School loads, social interaction and competition can cause stress, which increases the need for vitamins of group B and magnesium.

1.2 Key vitamins and their functions

Consider the main vitamins necessary for schoolchildren, and their role in the body:

• Vitamin A (Retinol):

  • Functions: Supports eye health, improves vision, promotes the growth and development of bones, strengthens immunity and protects against infections.
  • Sources: Carrots, pumpkin, sweet pepper, spinach, broccoli, liver, eggs, dairy products.
  • Deficiency: It can lead to vision of vision (especially in the dark), dry skin, increased susceptibility to infections and growth retardation.

• B vitamins B (B1, B2, B3, B5, B6, B7, B9, B12):

  • Functions: They participate in the metabolism of carbohydrates, fats and proteins, provide energy, support the health of the nervous system, improve concentration, memory and mood, contribute to the formation of red blood cells.
  • Sources: Grain products (whole grain bread, cereals), meat, fish, poultry, eggs, dairy products, legumes, nuts, seeds, green leafy vegetables.
  • Deficiency: It can lead to fatigue, irritability, worsening memory and concentration of attention, anemia, skin and hair problems, digestive disorders.

• Vitamin C (ascorbic acid):

  • Functions: A powerful antioxidant, strengthens the immunity, protects against infections, promotes the formation of collagen (necessary for the health of the skin, bones and cartilage), improves iron absorption.
  • Sources: Citrus fruits (oranges, lemons, grapefruits), kiwi, strawberries, currants, rosehips, sweet pepper, broccoli, spinach.
  • Deficiency: It can lead to weakness, fatigue, increased susceptibility to infections, gum bleeding, slow healing of wounds.

• Vitamin D (calciferol):

  • Functions: It is necessary for the absorption of calcium and phosphorus, strengthens bones and teeth, supports immunity, plays a role in regulating mood.
  • Sources: Fish (salmon, tuna, mackerel), egg yolk, enriched dairy products, mushrooms, is synthesized in the skin under the influence of sunlight.
  • Deficiency: It can lead to rickets (in children), osteoporosis (in adults), weaknesses of bones, increased susceptibility to infections, depression.

• Vitamin E (Tokoferol):

  • Functions: The antioxidant protects the cells from damage to free radicals, supports the health of the skin and hair, and strengthens immunity.
  • Sources: Vegetable oils (sunflower, olive, soybean), nuts, seeds, avocados, green leafy vegetables.
  • Deficiency: It is rare, but can lead to problems with the nervous system, muscle weakness and visual impairment.

• Vitamin K (Phillokhinon):

  • Functions: It is necessary for blood coagulation, supports bone health.
  • Sources: Green leaf vegetables (spinach, broccoli, salad), cauliflower, Brussels cabbage, liver.
  • Deficiency: It is rare, but can lead to bleeding.

1.3 The role of minerals in the nutrition of schoolchildren

In addition to vitamins, schoolchildren need a sufficient number of minerals for normal growth and development. The most important minerals for schoolchildren:

• Calcium:

  • Functions: The building material for bones and teeth, participates in the work of muscles and nerves, regulates blood coagulation.
  • Sources: Dairy products (milk, yogurt, cheese), green leafy vegetables, broccoli, enriched products.
  • Deficiency: It can lead to weakness of bones and teeth, increased risk of fractures, seizures.

• Iron:

  • Functions: It is necessary for the formation of hemoglobin (transfers oxygen in the blood), participates in the operation of the immune system, and supports energy metabolism.
  • Sources: Red meat, poultry, fish, legumes, green leafy vegetables, enriched cereals.
  • Deficiency: It can lead to iron deficiency anemia, fatigue, weakness, worsening concentration and memory, increased susceptibility to infections.

• Zinc:

  • Functions: Participates in growth and development, strengthens the immunity, promotes wound healing, is necessary for the normal operation of taste receptors and smell.
  • Sources: Meat, poultry, seafood, nuts, seeds, legumes, whole grain products.
  • Deficiency: It can lead to growth retardation, impairment of immunity, skin and hair problems, loss of appetite.

• Iodine:

  • Functions: It is necessary for the normal functioning of the thyroid gland, which regulates metabolism, growth and development.
  • Sources: Iodized salt, seafood, seaweed, dairy products.
  • Deficiency: It can lead to hypothyroidism (a decrease in the function of the thyroid gland), delayed mental and physical development.

1.4 Factors affecting the need for vitamins

The student’s need for vitamins and minerals can vary depending on various factors:

• Age: The needs for nutrients are changing with age.
• Floor: Boys and girls have different needs for some vitamins and minerals.
• The level of physical activity: Active children need more energy and nutrients.
• Health status: Some diseases and conditions can increase the need for certain vitamins and minerals.
• Diet: The diet, rich in fruits, vegetables, whole grain products and low -fat sources of protein, as a rule, provides a sufficient amount of vitamins and minerals. However, an unbalanced diet, rich in processed products, sugar and fats, can lead to a deficiency of nutrients.
• Medication: Some drugs may affect the absorption of vitamins and minerals.
• Season: In the winter, when there is less sunlight, vitamin D.

Chapter 2: Signs of a deficiency of vitamins in schoolchildren

It is important to be able to recognize signs of vitamin deficiency in schoolchildren in order to take measures in a timely manner and prevent the negative consequences for the health and development of the child.

2.1 General signs of vitamin deficiency

Some common features that may indicate a deficiency of vitamins in a student:

• Fatigue and weakness: A constant feeling of fatigue, lethargy and lack of energy.
• Irritability and moodiness: Increased irritability, tearfulness and mood swings.
• Reduced appetite: Lack of interest in food and rejection of familiar dishes.
• Sleep problems: Insomnia, difficulties with falling asleep or restless sleep.
• Frequent colds and infections: Increased susceptibility to colds and other infections.
• Slow wound healing: Long -term healing of cuts, scratches and other skin damage.
• Dry skin and hair: Dry, flaky skin and brittle, dull hair.
• Problems with concentration: Difficulties with concentration of attention, distraction and decrease in performance.

2.2 specific signs of a deficiency of individual vitamins

In addition to common features, there are specific symptoms that may indicate a deficiency of specific vitamins:

• Vitamin A:

  • Chicken blindness: Vision of vision in the dark.
  • Dry eyes: The feeling of sand in the eyes and increased sensitivity to light.
  • Dry skin: Dry, flaky skin.
  • Increased susceptibility to infections: Frequent colds and other infectious diseases.

• B vitamins deficiency:

  • Fatigue and weakness: A constant feeling of fatigue and weakness.
  • Irritability and depression: Increased irritability, tearfulness and depressed mood.
  • Problems with memory and concentration: Difficulties with remembering information and concentration.
  • Anemia: Pallor of the skin, shortness of breath and dizziness.
  • Inflammation of the mucous membrane of the mouth: Treaches in the mouth, redness and soreness of the tongue.
  • Cracks in the corners of the mouth: Painful cracks in the corners of the mouth.
  • Tingling and numbness in the limbs: The feeling of tingling and numbness in the arms and legs.

• Vitamin C deficiency:

  • Bleeding gums: Bleeding gums when brushing teeth.
  • Bruises: The light appearance of bruises with minor strikes.
  • Slow wound healing: Long -term healing of cuts, scratches and other skin damage.
  • Joint pain: Soreness and stiffness in the joints.
  • Frequent colds and infections: Increased susceptibility to colds and other infections.

• Vitamin D deficiency:

  • Rachite (in children): Bone deformation, growth of growth and delay in teething.
  • Bone weakness: Increased risk of fractures.
  • Bone pain and muscles: Soreness and stiffness in the bones and muscles.
  • Fatigue and weakness: A constant feeling of fatigue and weakness.
  • Depression: The depressed mood and loss of interest in life.

• Vitamin Deficit E:

  • Muscle weakness: The weakness and fatigue of muscles.
  • Vision problems: Vision of vision.
  • Coordination problems: Violation of coordination of movements.

• Vitamin K deficiency:

  • Bleeding: The slight appearance of bleeding from the nose, gums and other parts of the body.
  • Slow blood coagulation: Long -term bleeding for cuts and other injuries.

2.3 Diagnosis of vitamin deficiency

If you suspect a deficiency of vitamins, a student must consult a doctor. The doctor will conduct an examination, collect an anamnesis and may prescribe additional studies, such as:

• Blood test: To determine the level of vitamins and minerals in the blood.
• General blood test: To identify anemia and other disorders.
• Biochemical blood test: To evaluate the work of the liver, kidneys and other organs.
• Other research: Depending on the symptoms and the alleged deficiency.

Chapter 3: Products rich in vitamins and minerals

The basis of a healthy nutrition of a student should be a balanced diet rich in fruits, vegetables, whole grain products, low -fat protein sources and dairy products.

3.1 fruits and vegetables

Fruits and vegetables are a rich source of vitamins, minerals, antioxidants and fiber. It is recommended to include a variety of fruits and vegetables of different colors in the student’s diet to provide a wide range of nutrients.

• Vitamin A: Carrots, pumpkin, sweet pepper, spinach, broccoli, mango, apricots.
• B vitamins B: Bananas, avocados, potatoes, green leafy vegetables.
• Vitamin C: Citrus fruits (oranges, lemons, grapefruit), kiwi, strawberries, currants, sweet pepper, broccoli, spinach.
• Vitamin E: Avocado, spinach, broccoli.
• Potassium: Bananas, avocados, potatoes, tomatoes.
• Magnesium: Spinach, avocado, bananas.
• Fiber: All fruits and vegetables.

3.2 whole grain products

All -grain products (whole grain bread, cereals, pasta from hard varieties of wheat) are the source of fiber, vitamins of group B and minerals.

• Fiber: Whole grain bread, oatmeal, buckwheat, brown rice, film.
• B vitamins B: Whole grain bread, oatmeal, buckwheat, brown rice, film.
• Iron: Oatmeal, buckwheat.
• Magnesium: Oatmeal, buckwheat, Kinoa.

3.3 protein products

Protein products (meat, poultry, fish, eggs, legumes, nuts, seeds) is a source of protein, iron, zinc and vitamins of group B.

• Protein: Meat, poultry, fish, eggs, legumes, nuts, seeds.
• Iron: Red meat, poultry, fish, legumes.
• Zinc: Meat, poultry, seafood, nuts, seeds, legumes.
• B vitamins B: Meat, poultry, fish, eggs, legumes.
• Omega-3 fatty acids: Fish (salmon, tuna, mackerel), flax seeds, walnuts.

3.4 dairy products

Dairy products (milk, yogurt, cheese) are a source of calcium, vitamin D and protein.

• Calcium: Moloko, yogurt, cheese.
• Vitamin D: Enriched dairy products.
• Protein: Moloko, yogurt, cheese.

3.5 Recommendations for the compilation of the diet of a student

• Variety: Include a variety of foods from all food groups in the student’s diet.
• Fruits and vegetables: Offer fruits and vegetables as snacks and add them to the main dishes.
• Whole grain products: Choose whole -grain bread, cereals and pasta from solid wheat varieties.
• Protein products: Include low -fat protein sources in the diet, such as meat, poultry, fish, eggs, legumes, nuts and seeds.
• Dairy products: Offer dairy products with low fat.
• Limit the consumption of processed products, sugar and fats: Avoid the use of fast food, sweets, carbonated drinks and other products rich in sugar, fats and artificial additives.
• Diet: Observe the diet and offer the child breakfast, lunch and dinner, as well as 1-2 useful snacks between meals.
• Water balance: Provide the child with a sufficient amount of fluid during the day. It is recommended to drink water, unsweetened tea or natural juices.

Chapter 4: Vitamin complexes for schoolchildren: Indications and choice

In some cases, a balanced diet may not be enough to provide a child with all the necessary vitamins and minerals. In such cases, vitamin complexes can be recommended.

4.1 Indications for the use of vitamin complexes

• Unstable nutrition: Limited consumption of fruits, vegetables, whole grain products and other healthy products.
• Increased need for vitamins: The period of intensive growth and development, high level of physical activity, stress, disease.
• Deficiency of vitamins and minerals: Confirmed deficiency based on the results of blood tests.
• Seasonal factors: The winter time when there is less sunlight and the consumption of fresh fruits and vegetables decreases.
• Prevention: To maintain health and strengthen immunity during increased incidence.

4.2 how to choose a vitamin complex for a student

When choosing a vitamin complex for a student, the following factors must be taken into account:

• Child’s age: Choose a vitamin complex designed specifically for school -age children.
• Composition: Pay attention to the composition of the vitamin complex and make sure that it contains all the necessary vitamins and minerals in adequate doses.
• Output form: Choose a convenient form of release, such as tablets, chewing tablets, syrup or drops.
• Taste: Make sure that the vitamin complex has a pleasant taste so that the child is happy to accept it.
• Manufacturer: Choose vitamin complexes of famous and reliable manufacturers.
• Consultation with a doctor: Before taking the vitamin complex, it is necessary to consult a doctor in order to choose the best option and exclude contraindications.

4.3 Types of vitamin complexes for schoolchildren

On the market there are many vitamin complexes for schoolchildren, which differ in composition, form of release and manufacturer. Some popular types of vitamin complexes:

• Polyvitamins: Contain a wide range of vitamins and minerals.
• B vitamins B: Contain B vitamins necessary for maintaining the nervous system, improving concentration and memory.
• Vitamin D: Contain vitamin D necessary to strengthen bones and teeth, as well as maintaining immunity.
• Vitamin C: Contain vitamin C necessary to strengthen immunity and protect against infections.
• Vitamins with iron: Contain iron necessary for the prevention of iron deficiency anemia.
• Vitamins with calcium: Contain calcium necessary to strengthen bones and teeth.
• Vitamins with omega-3 fatty acids: Contain omega-3 fatty acids necessary for the development of the brain and improve cognitive functions.

4.4 Recommendations for receiving vitamin complexes

• Observe the dosage: Strictly follow the recommended dosage indicated on the packaging of the vitamin complex or prescribed by a doctor.
• Take vitamins during meals: Take vitamins during food to improve their absorption.
• Do not exceed the dosage: Do not exceed the recommended dosage, since an excess of vitamins can be harmful to health.
• Keep vitamins in no way for children: Keep vitamins in an inaccessible place for children to avoid accidental poisoning.
• Consult a doctor: Before taking the vitamin complex, you need to consult a doctor.

Chapter 5: Alternative sources of vitamins and minerals

In addition to vitamin complexes, there are alternative sources of vitamins and minerals that can be used to enrich the student’s diet.

5.1 superfuds

Superfoods are products rich in nutrients and have high biological value. Some superfuds useful for schoolchildren:

• Berries: Blueberries, raspberries, strawberries, cranberries are rich in antioxidants, vitamin C and fiber.
• Nuts and seeds: Walnuts, almonds, flax seeds, chia seeds are rich in omega-3 fatty acids, vitamin E, magnesium and fiber.
• Avocado: It is rich in useful fats, vitamin E, potassium and fiber.
• Broccoli: It is rich in vitamin C, vitamin K, fiber and antioxidants.
• Spinach: It is rich in vitamin A, vitamin C, iron, magnesium and fiber.
• Quinoa: Rich in protein, fiber, iron and magnesium.

5.2 enriched products

Enriched products are products in which vitamins and minerals are artificially added. Some enriched products useful for schoolchildren:

• Enriched cereals: Enriched with iron, group B vitamins and other nutrients.
• Enriched milk: Enriched with vitamin D and calcium.
• Enriched yogurt: Enriched with vitamin D and calcium.

5.3 Herbal teas and infusions

Some herbal teas and infusions can be useful for enriching the student’s diet with vitamins and minerals.

• Rose hip: Rich in vitamin C.
• Chamomile: It has a calming effect and contains B vitamins B.
• Mint: It has a refreshing effect and contains B vitamins B.

5.4 Home smoothies and juices

Home smoothies and juices are a great way to enrich the student’s diet with vitamins and minerals. In darkness and juices, you can add fruits, vegetables, herbs, nuts, seeds and other beneficial ingredients.

5.5 important comments

• Consultation with a doctor: Before using alternative sources of vitamins and minerals, you need to consult a doctor in order to exclude contraindications and choose the best option.
• Variety: It is important to combine alternative sources of vitamins and minerals with a balanced diet.
• Moderation: Do not abuse superfuds and enriched products, since an excess of nutrients can be harmful to health.

Chapter 6: tips for organizing a healthy diet of a student

The organization of a healthy diet is an important task for parents and teachers. Proper nutrition contributes to the physical and mental development of the child, strengthens the immunity and improves performance.

6.1 Menu Planning

• Make a menu for a week: Plan the menu in advance for a week to ensure a variety and balance of the diet.
• Consider the preferences of the child: Consider the child’s preferences when compiling the menu, but try to include useful products that he usually does not eat.
• Use seasonal products: Use seasonal fruits and vegetables that are more accessible and contain more nutrients.
• Plan snacks: Plan useful snacks between basic meals, such as fruits, vegetables, yogurt, nuts or seeds.

6.2 Preparation of food

• Prepare at home: Try to cook food at home to control the composition and quality of the ingredients.
• Use healthy cooking methods: Use healthy cooking methods such as cooking, baking, stewing or steaming.
• Limit the use of salt, sugar and fats: Limit the use of salt, sugar and fats in cooking.
• Make food attractive: Try to make food attractive to the child, using bright colors, unusual forms and interesting feeding methods.

6.3 Establishment organization

• Diet: Observe the diet and offer your child breakfast, lunch and dinner at the same time every day.
• Breakfast: Do not miss breakfast, as it provides energy for the whole day.
• Dinner: Provide your child a full dinner at school or at home.
• Dinner: Offer your child an easy and balanced dinner.
• Snacks: Offer beneficial snacks between meals.
• Do not force the child to eat: Do not force the child if he does not want to, but offer him to try new products.
• Create a pleasant atmosphere: Create a pleasant atmosphere during meals so that the child feels comfortable and relaxed.

6.4 involving a child in the cooking process

• Involve the child in the menu planning process: Ask the child what products he would like to include in the menu.
• Put the child in the cooking process: Let the child help you cook food, for example, wash vegetables, cut fruits or mix the ingredients.
• Explain to your child the benefits of a healthy diet: Explain to your child why it is important to eat right and what products are useful for his health.

6.5 Work with educational institutions

• Cooperate with the school: Find out which food is offered in the school dining room, and discuss with the school administration the opportunity to improve the quality of food.
• Give your child useful snacks to school: Pack your child useful snacks to school so that he does not buy harmful food in the buffet.
• Participate in school events devoted to healthy eating: Take part in school events devoted to healthy nutrition to learn more about proper nutrition and share your experience with other parents.

Chapter 7: Myths and errors about vitamins for schoolchildren

There are many myths and misconceptions about vitamins for schoolchildren who can mislead parents and lead to improper use of vitamin preparations.

7.1 myth: the more vitamins, the better

Reality: An excess of vitamins can be harmful to health and lead to hypervitaminosis. It is important to observe the recommended dosage and not exceed it. Some vitamins, for example, vitamin A and vitamin D, can accumulate in the body and cause toxic effects with an overdose.

7.2 Myth: Vitamins can replace good nutrition

Reality: Vitamins are only an addition to full nutrition and cannot replace it. A balanced diet rich in fruits, vegetables, whole grain products and low -fat sources of protein is the basis of a healthy nutrition of a student.

7.3 Myth: Vitamins must be taken constantly

Reality: Vitamins should be taken only according to the testimony and under the supervision of a doctor. The constant use of vitamins without need can be harmful to health.

7.4 myth: all vitamins are equally useful

Reality: Different vitamins perform different functions in the body. It is important to choose a vitamin complex that contains all the necessary vitamins and minerals in adequate doses.

7.5 myth: expensive vitamins are better than cheap

Reality: The price of a vitamin complex is not always an indicator of its quality. It is important to pay attention to the composition, manufacturer and the availability of quality certificates.

7.6 Myth: Vitamins help to avoid all diseases

Reality: Vitamins strengthen immunity and reduce the risk of developing certain diseases, but do not guarantee protection against all diseases. It is important to lead a healthy lifestyle, follow hygiene rules and regularly visit a doctor for preventive examinations.

7.7 Myth: Natural vitamins are better than synthetic

Reality: Synthetic vitamins and natural vitamins have the same chemical structure and are equally absorbed by the body. It is important to choose vitamins made by a reliable manufacturer and corresponding to quality standards.

7.8 Myth: Vitamins cause allergies

Reality: Allergies can not cause vitamins themselves, but the excipients that make up the vitamin complex, such as dyes, flavors and preservatives. It is important to choose vitamin complexes without artificial additives if the child has a tendency to allergies.

7.9 Myth: Vitamins improve performance

Reality: Vitamins, especially group B vitamins, can improve attention concentration and memory, but they are not a magic tablet that will improve performance without effort from the child. It is important to provide the child with a full nutrition, a sufficient amount of sleep and physical activity, as well as create favorable conditions for study.

7.10 Myth: Vitamins should be given to all children at school

Reality: Vitamins should only be given to those children who have indications for their use, for example, an unbalanced diet, an increased need for vitamins or vitamin deficiency. Do not give vitamins to all children in a row, as this can be harmful to health.

Chapter 8: Conclusion

Proper nutrition, rich in vitamins and minerals, is the key to health and successful development of the student. It is important to monitor the child’s diet, offer him a variety of and useful products, and also, if necessary, consult a doctor about taking vitamin complexes. Remember that vitamins are only an addition to a good nutrition and a healthy lifestyle.

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