Parents are aware that their children require vitamins and minerals to remain healthy. However, determining which nutrients they require and how much of each they require is not always straightforward. Knowing a little more about vitamins and minerals can help you keep track of your children’s nutritional needs.
When you become a parent, you are immediately saddled with a slew of additional duties. You’ll need to know which foods to indulge, which one to avoid, and a lot more in an instant. Trying to learn everything can be exhausting. Fortunately, we’re here to assist you!
Nutrition is one of the most crucial parts of a healthy and happy kid’s life, as we all know. That’s why we’ve listed the most critical vitamins and minerals your child should be getting.
Understand the Vitamin Alphabet
Food packaging nutrition labels can help you figure out which foods contain the right nutrients. The following is a list & brief description of the essential vitamins and minerals that children and teenagers require for various stages of development.
Fat Soluble Vitamins
Vitamin A is essential for your child’s vision, as well as healthy skin and appropriate growth. It also aids vision and tissue repair. Yellow and orange vegetables, dairy products, and liver all contain high levels of vitamin A. Vitamin A has a number of functions in both children and adults. It aids in growth, helps the eyes adjust to dim and strong light, maintains the skin healthy, and fights infection.
Vitamin C is a powerful anti-infective and anti-inflammatory agent that also strengthens tissues, muscles, and skin. Citrus fruits, strawberries, tomatoes, potatoes, brussels sprouts, spinach, and broccoli are all good sources of vitamin C. Vitamin C is useful for more than just treating colds. It also keeps the body’s cells together, strengthens blood vessel walls, aids wound healing, and is necessary for the development of strong bones and teeth.
Vitamin D is important for your toddler’s bones and teeth since it aids in the formation and maintenance of strong teeth and bones, as well as the absorption of minerals like calcium. Fish oils and fortified dairy products contain vitamin D. Vitamin D can also be obtained through adequate sun exposure. The vitamin, which occurs naturally in the skin, is stimulated by sunlight to become active in the body.
Vitamin E is an important antioxidant that protects cell membranes, which are the location of most cell functions. It also strengthens the immune system, aids in the fight against infections, is necessary for DNA repair and other metabolic processes, and may play a key role in the early prevention of cancer and heart disease.
Water soluble vitamins
Vitamin B Complex
Vitamin B complex ( includes all B vitamins) helps the body produce red blood cells and assists in metabolic activities. The different vitamins in the Vitamin B complex assist in various functions of the body including brain function, focus, sleep and other nerve & neural functions. Vitamin B is found in meat, poultry, fish, soy, milk, eggs, whole grains, and enriched breads and cereals.
Vitamin B complex deficiencies are very common and usually go unrecognized and both children and adults can suffer with weakness, poor health, loss of focus and concentration and sub-optimal body functioning without realising that simple B complex supplementation is the solution.
Vitamin B2 is known to be important for growth and repair of tissues, especially the skin and eyes. This vitamin plays a major role in helping to release energy from food.
Zinc promotes growth, aids in healing, and plays a role in the formation of new cells and is also vital for formation of cells of the immune system. It is an essential ingredient for your toddler’s development, both now and in the future. Zinc is found in a variety of foods.
Iron is very important for formation of Heme in hemoglobin, found in red blood cells ( RBC’s) that carry oxygen. Anemia leads to stunted growth and development. Iron Deficiency anemia is one of the leading causes of anemia in children and may go unrecognised. Iron is essential for children, particularly during periods of rapid growth. Iron aids in the creation of blood as well as the development of muscles. Iron is abundant in beef, turkey, fish, beans, and fortified breads and cereals.
Calcium is necessary for the growth and maintenance of strong bones and teeth. It is also required for many functions that occur at a cellular level. Inadequate nutrition throughout childhood can have a negative impact on growth and development, but it can also result in weak, fragile, and porous bones (potentially leading to osteoporosis later in life). Milk, sardines, yoghurt, and cheese are all high in calcium. It’s also found in small amounts in veggies like broccoli.
Despite the greatest efforts of parents, children may not always receive all of the vitamins and minerals they require. Offer a variety of foods to your children to ensure that they receive the entire spectrum of nutrients they require. Whether your child is a picky eater, a snacker, or a risk-taker, the appropriate amount and combination of nutrients aids in the development of healthy brains and bodies. Between the ages of 4 and 13, children undergo significant physical and mental development and these improvements are fueled by a healthy diet.