Vitamins for children: myths and reality

Section 1: Fundamentals of children’s vitamins – what is it and why are they needed?

Vitamins are organic compounds necessary for the normal functioning of the body. They participate in various biochemical processes, support immunity, contribute to growth and development, and perform many other vital functions. Unlike macronutrients (proteins, fats and carbohydrates), vitamins are required in small quantities, but their deficiency can lead to serious health problems.

For children whose body is actively growing and developing, the need for vitamins is especially high. The lack of vitamins can slow down growth, weaken the immunity, cause development delay, and also lead to specific diseases associated with deficiency of specific vitamins.

It is important to understand that the optimal consumption of vitamins is achieved primarily due to a balanced diet. A variety of diet, including fruits, vegetables, cereals, dairy products and meat/fish, usually provides a sufficient number of most vitamins. However, in certain situations when a child does not receive enough vitamins from food, or when he has an increased need for them, vitamin additives may be required.

Section 2: Review of the main vitamins important for children’s health

Consider the main vitamins that play a key role in maintaining the health and development of children:

• Vitamin A: It is necessary for vision, health of the skin and mucous membranes, as well as to maintain the immune system. Vitamin A deficiency can lead to vision of vision in the dark (chicken blindness), dry skin and increased susceptibility to infections. Sources of vitamin A: carrots, pumpkin, sweet potatoes, spinach, broccoli, liver, eggs.

• B vitamins B: The vitamin B complex includes B1 (thiamine), B2 (riboflavin), B3 (niacin), B5 (pantothenic acid), B6 ​​(pyridoxin), B7 (BIOTIN), B9 (folic acid) and B12 (cobalamin). They participate in the energy exchange, functioning of the nervous system, the formation of red blood cells and DNA synthesis. The deficiency of B vitamins can be manifested by fatigue, irritability, skin problems and nervous system, anemia. Sources of B vitamins B: cereals (especially whole grains), meat, fish, eggs, dairy products, legumes, green vegetables.

• Vitamin C (ascorbic acid): A powerful antioxidant strengthens the immune system, promotes the healing of wounds and the absorption of iron. Vitamin C deficiency can lead to scurvy (a rare disease in developed countries, but still possible), gum bleeding, slow healing of wounds and increased susceptibility to infections. Sources of vitamin C: citrus fruits, berries, kiwi, pepper, broccoli, tomatoes.

• Vitamin D: It is necessary for the absorption of calcium and phosphorus, which are important to the health of bones and teeth. Vitamin D also plays a role in the immune system and the regulation of cellular growth. Vitamin D deficiency can lead to rickets in children (softening of bones), as well as increased risk of fractures and other problems with bones. The main source of vitamin D is the synthesis in the skin under the influence of sunlight. Vitamin D is also contained in oily fish, egg yolk and enriched products (milk, cereals).

• Vitamin E: Antioxidant, protects the cells from damage by free radicals, is important for the health of the skin and eyes. Vitamin E deficiency is rare, but can lead to problems with the nervous system and muscle weakness. Sources of vitamin E: vegetable oils (sunflower, olive), nuts, seeds, green vegetables.

• Vitamin K: It is necessary for blood coagulation. Vitamin K deficiency is rare, but can lead to bleeding. Sources of vitamin K: green leafy vegetables, broccoli, Brussels cabbage.

Section 3: Myths about vitamins for children – debunge errors

There are many myths and errors associated with vitamins for children. It is important to be able to distinguish the truth from fiction in order to make reasonable decisions on the health of the child.

• Myth 1: All children need vitamin additives. Reality: most healthy children who eat varied, do not need vitamin additives. A balanced diet usually provides a sufficient amount of necessary vitamins. Vitamin additives can be recommended in certain cases, for example, premature babies, children with a limited diet, children with certain diseases, or children living in regions with a lack of sunlight.

• Myth 2: more vitamins – better for health. Reality: excessive consumption of some vitamins (especially fat -soluble, such as vitamins A, D, E, and K) can be harmful and lead to toxicity. Hypervitaminosis (excess of vitamins) can cause various symptoms, depending on vitamin, including nausea, vomiting, headache, skin rashes and other health problems. It is important to observe the recommended dosages of vitamins.

• Myth 3: Vitamins can protect against colds and influenza. Reality: vitamins, especially vitamin C and vitamin D, play a role in maintaining the immune system, but they are not a guarantee of protection against colds and influenza. A healthy lifestyle, including a balanced diet, sufficient sleep, physical activity and observance of hygiene rules, is more important for preventing infections.

• Myth 4: Vitamins improve appetite in children. Reality: Vitamins themselves do not affect the appetite. If the child has poor appetite, it is necessary to look for a cause that can be associated with psychological factors, diseases, iron deficiency or other problems. In some cases, group B vitamins can indirectly improve appetite if the deficiency of these vitamins is the cause of poor appetite.

• Myth 5: Natural vitamins are better than synthetic. Reality: from a chemical point of view, vitamin C, obtained from an orange, and vitamin C, synthesized in the laboratory, are identical. However, natural products may contain other beneficial substances (phytochemicals, antioxidants), which are not contained in synthetic vitamins. On the other hand, synthetic vitamins can be more concentrated and contain standardized dosages. The choice between natural and synthetic vitamins depends on a specific situation and needs.

• Myth 6: Vitamins are a medicine. Reality: Vitamins are not a medicine, but the necessary nutrients. They do not treat diseases, but help maintain the normal functioning of the body and prevent vitamin deficiency.

Section 4: Reality – when vitamins are really necessary for children

Despite the fact that most children do not need vitamin additives, there are situations when their use can be justified:

• Premature children: Premature children often have an increased need for vitamins and minerals, as they did not have time to accumulate sufficient reserves during pregnancy. They may recommend special vitamin complexes for premature children.

• Children for artificial feeding: Breast milk is the best source of nutrition for infants, but if the baby is on artificial feeding, you need to make sure that the mixture contains a sufficient amount of vitamins and minerals. In some cases, additional vitamin additives may be required.

• Children with a limited diet: Children who refuse many products or adhere to a strict diet (for example, vegetarian or vegan) may not receive enough vitamins and minerals from food. In such cases, consultation with a doctor or nutritionist is needed to assess needs and prescribe vitamin additives.

• Children with certain diseases: Some diseases, such as cystic fibrosis, celiac disease, Crohn’s disease, and others, can violate the absorption of vitamins and minerals. Children with these diseases may require special vitamin additives.

• Children living in regions with a lack of sunlight: In regions with a short light day or high cloudiness, children can experience vitamin D, since it is synthesized in the skin under the influence of sunlight. In such cases, it is recommended to take vitamin D in the form of an additive.

• Children taking certain drugs: Some drugs may affect the absorption of vitamins and minerals. Children taking these drugs may require additional vitamin additives.

Section 5: The choice of vitamin additives for children – what to pay attention to

If your child is recommended for vitamin additives, it is important to choose a quality and safe product. Pay attention to the following factors:

• Composition: Carefully study the composition of the vitamin additive. Make sure that it contains vitamins and minerals necessary for your child in the recommended dosages. Avoid additives containing excessive vitamins, artificial dyes, flavors and preservatives.

• Output form: Vitamin additives for children are available in various forms: drops, chewing tablets, syrups, capsules. Choose a form that will be convenient for your child. Drops are usually suitable for babies and young children, and chewing tablets for older children.

• Manufacturer: Choose vitamin additives from well -known and reliable manufacturers who have a good reputation and conduct quality control of their products.

• Certification: Make sure the vitamin supplement is certified by the relevant authorities.

• Age: When choosing a vitamin supplement, make sure that it is intended for the age of your child. The dosages of vitamins and minerals may differ for different age groups.

• Consultation with a doctor: Before giving your child vitamin additives, consult a doctor. The doctor will help to determine whether your child needs vitamin additives, and recommend an optimal product and dosage.

Section 6: Vitamin D for children – special attention

Vitamin D is one of the most important vitamins for child health, and its deficit is a common problem. Vitamin D is necessary for the absorption of calcium and phosphorus, which are important to the health of bones and teeth. He also plays a role in the immune system and regulation of cellular growth.

Breast milk does not contain vitamin D enough, so pediatricians recommend that the infants are on breast feeding, vitamin D in the form of drops from the first days of life. Children with artificial feeding may also need additional vitamin D if the mixture does not contain a sufficient amount of this vitamin.

It is also important for older children to receive enough vitamin D. The main source of vitamin D is the synthesis in the skin under the influence of sunlight. However, in regions with a short daylight or high cloudiness, as well as in the winter season, the synthesis of vitamin D in the skin may be insufficient. In such cases, it is recommended to take vitamin D in the form of an additive.

The recommended daily dose of vitamin D for children is 400-600 IU (international units). However, in some cases, the doctor may recommend a higher dose.

Section 7: Safety of vitamin additives – important warnings

Vitamin additives can be useful for children’s health, but it is important to observe precautions to avoid negative consequences:

• Do not exceed the recommended dosages. Excessive consumption of some vitamins can be harmful and lead to toxicity.

• Keep vitamin additives in an inaccessible place for children. Children can take vitamins for sweets and eat them in large quantities, which can lead to poisoning.

• Do not give the child vitamin supplements intended for adults. The dosages of vitamins and minerals may differ for different age groups.

• Do not give the child a few vitamin additives at the same time without consulting a doctor. The combination of several vitamin additives can lead to excessive consumption of certain vitamins.

• Tell the doctor about all the vitamin additives that your child takes. This will help the doctor avoid undesirable interactions between vitamins and medicines.

• Consult a doctor if your child has any side effects after taking vitamin additives.

Section 8: Alternative ways of obtaining vitamins – balanced diet

The best way to provide the child with the necessary vitamins and minerals is a balanced diet. A variety of diet, including fruits, vegetables, cereals, dairy products and meat/fish, usually provides a sufficient number of most vitamins.

• Fruits and vegetables: Try to ensure that the child consumes at least 5 portions of fruits and vegetables daily. Fruits and vegetables are rich in vitamins, minerals, antioxidants and fiber. Choose fruits and vegetables of different colors to provide a variety of nutrients.

• Cereals: Include whole grain products in the child’s diet, such as oatmeal, buckwheat, brown rice and whole grain bread. All -grain products are rich in group B vitamins, fiber and minerals.

• Dairy products: Dairy products are a good source of calcium, vitamin D and protein. If the child does not consume dairy products, offer him alternative calcium sources, such as enriched plant drinks, tofu and green leafy vegetables.

• Meat and fish: Meat and fish are a good source of protein, iron and vitamin B12. Choose low -fat varieties of meat and fish.

• Legumes: Legumes (beans, peas, lentils) are a good source of protein, fiber, iron and vitamins of group B.

Section 9: The role of parents in providing vitamins – practical advice

Parents play a key role in providing the child with the necessary vitamins and minerals. Here are a few practical tips:

• Plan the menu: Plan a menu for a week in advance to make sure that the child receives a diverse diet rich in vitamins and minerals.

• Offer a variety of products: Offer the child a variety of products so that he receives all the necessary nutrients. Do not give up if the child refuses some product. Offer it again and again, in different forms and combinations.

• Attract your child to cook food: Attract your child to cook food. This will help him learn more about food and form healthy food habits.

• Make food attractive: Make food attractive to the child. Use different colors, shapes and textures.

• Be example: Be an example for a child. Eat healthy food with him.

• Limit the consumption of processed products, sweet drinks and fast food. These products contain few vitamins and minerals and many calories, sugar and fats.

Section 10: Let’s summarize – key conclusions

Vitamins play an important role in maintaining the health and development of children. However, most healthy children who eat varied are not needed by vitamin additives. A balanced diet usually provides a sufficient amount of necessary vitamins.

Vitamin additives can be recommended in certain cases, for example, premature babies, children with a limited diet, children with certain diseases, or children living in regions with a lack of sunlight.

If your child is recommended vitamin additives, it is important to choose a high -quality and safe product and observe the recommended dosages. Before giving your child vitamin additives, consult a doctor.

The best way to provide the child with the necessary vitamins and minerals is a balanced diet. Rod