Vitamins for children: healthy growth and development
Chapter 1: The basics of vitamins and their role in the children’s body
Vitamins are organic compounds necessary in small quantities to maintain health and normal functioning of the body. They are not a source of energy or building material, but play a critical role in metabolic processes, growth and development. For children, vitamins are especially important, since their body is in the stage of active growth and formation. Vitamin deficiency can lead to serious health problems, developmental development and reduction of immunity.
1.1. Classification of vitamins:
Vitamins are divided into two main groups: fat -soluble and water -soluble.
- Fat -soluble vitamins: These include vitamins A, D, E, and K. They dissolve in fats and accumulate in the body, mainly in the liver and adipose tissue. This means that an overdose of fat -soluble vitamins can be toxic.
- Water -soluble vitamins: These include group B vitamins (B1, B2, B3, B5, B6, B7, B9, B12) and vitamin C. They dissolve in water and do not accumulate in large quantities in the body. Excess water -soluble vitamins are excreted in the urine, so an overdose is less common than fat -soluble vitamins. However, the long -term use of high doses of some water -soluble vitamins can also lead to undesirable effects.
1.2. The role of vitamins in growth and development:
- Growth of bones and teeth: Vitamin D is necessary for the absorption of calcium and phosphorus, which are the main components of bone tissue and teeth. Vitamin D deficiency can lead to rickets in children. Vitamin A also plays a role in the formation of bones and tooth enamel.
- The development of the nervous system: B vitamins, especially B12 and folic acid, are important for the normal functioning of the nervous system. They participate in the synthesis of neurotransmitters and myelin, substances that cover the nerve fibers and ensures the rapid transmission of nerve impulses. The deficiency of these vitamins can lead to neurological problems and developmental delay.
- Immune system: Vitamins A, C and E are powerful antioxidants that protect the cells from damage to free radicals. They also support the function of immune cells and help the body fight infections.
- Energy exchange: B vitamins are involved in the metabolism of carbohydrates, fats and proteins, turning food into energy. The deficiency of these vitamins can lead to fatigue, weakness and deceleration of growth.
- Vision: Vitamin A is necessary for normal vision, especially in conditions of low illumination. Vitamin A deficiency can lead to night blindness and other vision problems.
- Steaming: Vitamin B12 and folic acid are necessary for the formation of red blood cells. The deficiency of these vitamins can lead to anemia.
1.3. Sources of vitamins:
The best source of vitamins is a balanced and diverse diet.
- Fruits and vegetables: We are rich in vitamins A, C, E, vitamins of group B and other useful substances. It is recommended to use a variety of fruits and vegetables of different colors to get a wide range of vitamins and minerals.
- Meat, fish and poultry: Are good sources of group B vitamins, especially B12. The fish is also rich in vitamin D.
- Dairy products: Contain vitamin D and calcium.
- Grain products: Enriched cereals and bread can be a good source of B vitamins B.
- Nuts and seeds: Contain vitamin E and other beneficial substances.
Chapter 2: The main vitamins necessary for children
2.1. Vitamin A (Retinol):
- Role: It is necessary for vision, growth, development of bones, maintaining the health of the skin and mucous membranes, as well as for immune function.
- Sources: Fish oil, liver, egg yolk, dairy products, orange and yellow fruits and vegetables (carrots, pumpkin, apricots, mangoes).
- Signs of deficiency: Night blindness, dry skin and mucous membranes, increased susceptibility to infections, growth retardation.
- Cautions: An overdose of vitamin A can be toxic, especially for pregnant women. Symptoms of an overdose include headache, nausea, vomiting, dizziness, visual impairment and liver damage.
2.2. Vitamin D (calciferol):
- Role: It is necessary for the absorption of calcium and phosphorus, which is important for the health of bones and teeth. Also plays a role in the immune function and regulation of cell growth.
- Sources: Fish oil, fatty fish (salmon, tuna, sardines), egg yolk, enriched dairy products and cereals, sunlight (the body synthesizes vitamin D under the influence of ultraviolet rays).
- Signs of deficiency: Rachite (in children), bone weakness, muscle weakness, fatigue, increased susceptibility to infections.
- Cautions: An overdose of vitamin D can lead to hypercalcemia (an increased level of calcium in the blood), which can cause nausea, vomiting, weakness, constipation and even damage to the kidneys.
2.3. Vitamin E (Tokoferol):
- Role: Antioxidant, protects the cells from damage by free radicals. It also plays a role in the immune function and maintaining skin health.
- Sources: Vegetable oils (sunflower, corn, olive), nuts, seeds, green leafy vegetables.
- Signs of deficiency: It is rare in children, but can lead to problems with the nervous system and muscle weakness.
- Cautions: An overdose of vitamin E can affect blood coagulation.
2.4. Vitamin K (Phillokhinon):
- Role: It is necessary for blood coagulation.
- Sources: Green leaf vegetables (spinach, broccoli, cabbage), vegetable oils, bacteria in the intestines also synthesize vitamin K.
- Signs of deficiency: It is rare in children, but can lead to bleeding. Vitamin K is usually administered to newborns immediately after birth to prevent bleeding.
- Cautions: In rare cases, it can interact with some drugs.
2.5. Vitamin C (ascorbic acid):
- Role: The antioxidant, supports the immune function, is necessary for the synthesis of collagen (an important component of the skin, bones and connective tissue), improves iron absorption.
- Sources: Citrus fruits (oranges, lemons, grapefruits), berries (strawberries, blueberries, raspberries), kiwi, pepper, broccoli, tomatoes.
- Signs of deficiency: Scurvy (rare disease), weakness, fatigue, bleeding gums, slow healing of wounds, increased susceptibility to infections.
- Cautions: In large doses, the stomach and diarrhea can cause disorder.
2.6. B vitamins B:
- Vitamin B1 (TIAMIN): It is necessary for energy metabolism, the normal functioning of the nervous system and muscles. Sources: whole grain products, pork, nuts, seeds.
- Vitamin B2 (Riboflavin): It is necessary for energy exchange, health and vision. Sources: dairy products, meat, eggs, green vegetables.
- Vitamin B3 (Niacin): It is necessary for energy exchange, skin health and nervous system. Sources: meat, fish, poultry, peanuts, mushrooms.
- Vitamin B5 (pantotenic acid): It is necessary for energy exchange and synthesis of hormones. Sources: Widely distributed in food products.
- Vitamin B6 (Pyridoxin): Amino acids, the formation of red blood cells and the normal functioning of the nervous system, is necessary for the metabolism. Sources: meat, fish, poultry, bananas, potatoes.
- Vitamin B7 (Biotin): It is necessary for energy exchange and health of the skin, hair and nails. Sources: eggs, nuts, seeds, liver.
- Vitamin B9 (folic acid): It is necessary for the formation of red blood cells, the growth of cells and the development of the nervous system. Especially important for pregnant women to prevent defects in the nervous tube in the fetus. Sources: green leafy vegetables, legumes, enriched cereals.
- Vitamin B12 (cobalamin): It is necessary for the formation of red blood cells, the normal functioning of the nervous system and the synthesis of DNA. Sources: meat, fish, poultry, eggs, dairy products. Vegetarians and vegans may require additional intake of vitamin B12.
Chapter 3: When do children need vitamin supplements?
Although the best way to get the necessary vitamins is a balanced diet, in some cases children may need vitamin additives.
3.1. Situations when vitamin additives are needed:
- Premature children: Premature children often need additional vitamins and minerals, since they did not receive enough nutrients during pregnancy.
- Children with chronic diseases: Children with chronic diseases, such as cystic fibrosis, celiac disease or inflammatory diseases of the intestine, can have problems with the absorption of nutrients and need additional vitamins.
- Children with food allergies or restrictions: Children with food allergies or other dietary restrictions may not receive sufficiently defined vitamins and minerals.
- Vegetarians and vegans: Vegetarians and vegans may require additional intake of vitamin B12, since it is found only in animal products.
- Children who eat poorly: Children who do not eat well or have electoral appetite may not receive enough vitamins and minerals from food.
- ** Children living in areas with limited access to sun