The most important vitamins for children
Parents who consciously eat healthy food, choose food for their children with caution. You want to make sure that your children are supplied with vitamins, all minerals and trace elements.
This guarantees healthy growth. It is not so easy to ensure the intake of the necessary micronutrients and vitamins for children in sufficient quantities in the hectic of everyday life.
Children prefer to eat fast food rather than crunchy vegetables, they like to reach for cola instead of a smoothie. The article presents the most important vitamins for children and gives tips on how children can get everything that is important for a healthy immune system, for strong nerves and mental stability.
Children also develop strong defenses and stress resistance by being out in the fresh air on a regular basis.
The guide for everyday life: 6 habits for more vitamins
A first step in the right direction is for parents to adopt a few basic rules when it comes to nutrition for their children.
The following overview is a compilation of practical tips for everyday life that promote the intake of trace elements and vitamins for children:
- 1. Every school child should eat breakfast in peace.
- 2. The menu should consist of a varied mixed diet with plenty of vegetables and fruit.
- 3. Fast food and sugary drinks are exceptions, not the rule.
- 4. Mainly products made from whole grains should be offered instead of relying on light-colored cereals.
- 5. If sausage and meat are eaten, then this should preferably be of high organic quality and come from the region, instead of inferior quality from the supermarket shelf.
- 6. When preparing salads and cold dishes, using cold-pressed oils such as olive oil or linseed oil is a healthy choice. Rapeseed oil, coconut oil and butter are recommended for frying.
Parents who follow some or all of the above tips are already doing a great deal to provide their children with essential micronutrients.
What is the nutrient supply of children?
Two German studies – DONALD and ESKIMO – find that in the vast majority of cases there is a good overall nutrient supply for the offspring, provided the diet is varied with plenty of whole grains, fruits and vegetables.
However, there are deficiencies in the micronutrients folate, vitamin D, iron, iodine and calcium. Children usually do not visibly suffer from this deficiency, but an improvement with the supply of the above-mentioned micronutrients ensures an optimal supply.
The German Nutrition Society (DGE) provides an overview of various studies and articles on healthy nutrition for children and adolescents, and helps parents gain a basic overview.
If children receive all the micronutrients they need right from the start, the conditions are in place for healthy development.
Choosing vitamins for children
Vitamin and mineral supplements for children should be selected by parents as carefully as they do with food and beverages. With the help of tasty products, children get that extra portion of micronutrients.
A delicious and healthy option is, for example, propolis in the form of honey syrup. The latter tastes good stirred into milk or purely.
Propolis is said to have anti-bacterial properties and can therefore protect against typical infectious diseases such as scarlet fever or. strengthen the child’s defenses in this respect.
In addition to vitamins B1, B2, C and E, propolis also provides iron, calcium, magnesium, zinc and copper. This already covers a fairly wide range of the necessary vitamins and minerals that children need for an all-round healthy diet.
The most important vitamins and trace elements for children
There are a number of micronutrients that children cannot do without. The following list highlights 8 important trace elements and vitamins for children.
1. Omega-3 fatty acids
Children need omega-3 fatty acids for the development of the brain, eyes and heart function, among other things. Essential fatty acids are found in fatty fish such as mackerel, salmon or tuna, but also in linseed oil or rapeseed oil.
2. Calcium and magnesium
Calcium and magnesium are particularly important for strong bones. The bones also include the teeth. White spots
on the teeth of children indicate an oversupply of fluoride.
This happens relatively often. Fluoride, however, is necessary for minerals such as calcium to accumulate in the teeth in the first place. A tooth-healthy diet combines well with a generally healthy diet.
Iron is essential for metabolic activities in the brain. It is essential component that contributes to the development of cognitive abilities.
Iron is also a player in the formation of red blood cells and hemoglobin. It helps distribute oxygen throughout the blood and body.
If high-quality meat, peas, lentils and soybeans are regularly included in the diet, the supply of iron is guaranteed. Tip: An administration of vitamin C optimizes iron absorption.
Zinc also plays a decisive role in connection with brain metabolism. It is important player for healthy development and growth of a child and it strengthens the immune system.
Zinc is found in legumes, beef, whole grains, seafood and peas, among other foods.
The cognitive functions of children are supported by iodine. It is also essential for the production of hormones in the thyroid gland and for thyroid function.
6. Vitamin B
The supply of all important B vitamins is essential for healthy child development. Explicit vitamin B and vitamin B12, together with folic acid, help children feel fit and alert.
Mental performance is also supported by the vitamin B complex. In combination with niacin, pantothenic acid and biotin, B vitamins provide strong nerves and a healthy psyche.
Legumes, grains, meat, eggs and dairy products are among the foods that provide vitamin B.
7. Vitamin C
Vitamin C supports the immune system, nervous strength and psyche. Especially when children go to kindergarten for the first time or change to elementary school, strong defenses are useful.
Vitamin C is an antioxidant, which also counteracts fatigue. It is also important ingredient in the production of collagen, which is necessary for healthy skin.
Vitamin C is found in citrus fruits, broccoli, spinach, currants or rose hips.
8. Vitamin D
Vitamin D plays an important role for healthy bones and muscles. The body usually produces its own vitamin D when children spend enough time in the fresh air and sunshine.
In this context, care should be taken to protect children’s sensitive skin from the sun with appropriate sunscreens.
Conclusion: Vitamins for children are essential for healthy development
Vitamins for children are of great importance. Ensures healthy development. However, parents should not assume that the administration of dietary supplements could significantly improve academic performance.
In general, a healthy psyche, an alert mind and a healthy diet are ideal prerequisites for children to develop well in all respects.
Important: Vitamin D and fluorine are recommended for infants and children. These are not dietary supplements, but medicines prescribed by a doctor.
They prevent diseases such as rickets and caries. Health insurance companies cover the costs.