‘Vitamin’ is an acronym for ‘vital for life.’ Minerals and vitamins are compounds that a body needs for proper functioning. They are essential to a kid’s growth, vision, bones, muscles, skin, and organs, as well as to fight infections. Moreover, a deficiency of certain vitamins and minerals can cause serious health problems. For healthy growth and development, it is important to provide your kids with a wide variety of fresh and nutrient-rich foods, including whole grain bread and cereals, vegetables, fruit, meat, fish, poultry, eggs, nuts and legumes, and dairy products.
Furthermore, every parent knows the importance of a balanced diet for their children. Unfortunately, sometimes despite our best efforts, a child ends up choosing the same foods repeatedly. By doing so, they may be deprived of essential nutrients for their bodies. To fulfill your kid’s nutritional requirements for healthy growth, you can give them supplements such as Sambucol for kids. Here are some essential vitamins and minerals that your kid needs.
Some Nutritional Requirements For a Child’s Healthy Growth
Almost all vitamins and minerals are essential for growth and development, but some are especially more important for children and teens. Take a closer look at some of the vitamins and minerals your growing child needs.
Add Plenty of Iron to Their Diet
Kids require a lot of iron, especially when they are in their growing years. Iron is not only necessary for the formation of blood and muscles, but it also gives energy to kids. However, according to the researchers, most kids do not consume enough iron. So, if your child also avoids iron-rich foods, you may need to discuss it with your healthcare provider and find other sources.
Additionally, supplements containing iron are probably the most frequently prescribed. However, while taking these add-ons, your child should not consume fatty meals or dairy products one hour before and two hours after taking them. It is because iron absorption can be hampered by these factors.
Increase Calcium Intake
Calcium plays an essential role in bone and tooth development and maintenance. So, children who do not consume enough milk during childhood are at risk of fragile, porous, and weak bones, which could eventually lead to osteoporosis. Tofu, milk, cheese, and yogurt are excellent sources of calcium.
Calcium-fortified products like soy milk, orange juice, and ready-to-eat cereals are also good options. It is important that your child consumes calcium-rich foods at least twice a day. Calcium consumption during the growing years can make a significant difference to your child’s peak bone mass development. The body cannot produce calcium, so it must be absorbed from food and supplementation.
Get Enough Vitamin D
Populations are showing signs of vitamin D deficiency due to increased screen time, sunscreen usage, and lack of outdoor time. A child who doesn’t consume milk or milk-fortified cystic fibrosis may lack vitamin D. In addition to controlling calcium absorption and aiding in the development of bones and teeth.
Vitamin D is something worth including in your kid’s diet. It can be found in many multivitamins that contain adequate amounts for children. Vitamin D, however, is a fat-soluble vitamin, so it builds up in the body more slowly than water-soluble vitamins.
Take Sufficient Vitamin A
Besides promoting healthy skin and eyes, vitamin A plays an important role in a child’s growth. Also, it affects the immune system as well as the repair of tissues and bones. Cantaloupe, carrots, sweet potatoes, kale, collards, spinach, fortified milk and cheese are some of the best sources of vitamin A.
By protecting the respiratory and urinary tracts from harmful bacteria, this nutrient prevents infections and other diseases as well. Furthermore, it strengthens the immune system so that the body can fight infections better.
Incorporate Vitamin C In Your Diet
The body uses vitamin C to fight infections and strengthen tissues, muscles, and skin. Besides helping kids absorb iron, vitamin C also maintains the body’s tissues, bones, and blood vessels. There are many good sources of vitamin C, including citrus fruits, strawberries, tomatoes, potatoes, brussels sprouts, sweet red peppers, spinach, and broccoli.
If your child is not getting enough vitamin C from the diet, then you should consider buying a vitamin C supplement such as Sambucol from pharmacy CY. They will support your child’s immune system, making them stronger.
Take Vitamins B3 and B6
The foods that contain Vitamin B3 (niacin) include apricots, nectarines, edamame beans, bananas, dried apricots, lentils, broccoli, and yeast extracts. As a result of eating foods rich in vitamin B3, children are able to release energy from them. In addition to helping maintain the health of the nervous system, vitamin B3 also protects the skin from harmful UV rays. Aside from that, Vitamin B6 is found in foods such as meat, chicken, fish, whole grains, pistachios, seeds, green beans, avocadoes, mangoes, dried apricots, and bananas.
Besides releasing energy from protein, vitamin B6 also aids in the production of red blood cells. In addition, the vitamin also promotes the production of neurotransmitters in the brain. As a result, it is crucial for the healthy development of the brain. Hence, both are really important for the growing child.
Consume Enough Vitamin B12
Vitamin B12 (cobalamin) is a vitamin found in animal foods such as beef, chicken, fish, eggs, milk, yogurt, Swiss cheese, and nutritional yeast. Moreover, we can also find them in some fortified cereals and soy milk.
As a result of vitamin B12, red blood cells are produced, growth is promoted, memory is improved, and Anemia is prevented. Anemia results in a low level of red blood cells, which are responsible for transporting oxygen throughout your body. Therefore, a child’s diet must include this nutrient.
Add Folate For a Healthy Diet
In addition to being essential for soon-to-be mothers, folate (one of the B vitamins) is also crucial for healthy cell growth and development in a child. Insufficient folate can lead to folate-deficiency anemia.
A child needs 65 micrograms (mcg) of folate per day if they are under six months old, 200 mcg per day if they are 4 to 8 years old, and 400 mcg per day for teens 14 to 18 years old. Folate is present in several foods, such as lentils, chickpeas, berries, orange juice, asparagus, spinach, black or kidney beans, Brussels sprouts, and spinach.
Eat Enough Fiber
The consumption of fiber ensures that a child’s bowel movements are regular, as well as reduces the chances that the child will develop cardiovascular disease or cancer later in life. In addition to lowering “bad” cholesterol, fiber also helps control blood sugar levels.
Kids up to the age of three should consume at least 14 grams of fiber per day. On the other hand, kids over the age of four should consume at least 28 grams of fiber per day. Fiber-rich foods include whole-grain cereals, whole-grain bread, chickpeas, kidney beans, seeds, and nuts.
In a nutshell, above all are the minerals and nutrients that a child is sure to need for the proper development and functioning of the body. Ultimately, you want the best for your child, and that is all that matters to you.
Of course, a balanced diet should always come first, but including essential vitamins and supplements in your child’s routine help to fill in the gaps and ensure they are getting the nutrients they require. Hence, you can prefer giving add-ons like Sambucol for kids to support the growth and nutrition needs of your child.