Table of contents:
- Source of vitamins and minerals for children
- Vitamin A.
- Vitamin B1 (Thiamine)
- Vitamin B2 (riboflavin)
- Vitamin B3 (niacin)
- Vitamin B6 (Pyridoxine)
- Vitamin B12 (cobalamin)
- Vitamin C (ascorbic acid)
- Folic acid (Vitamin B9)
- Vitamin D
- Vitamin E
- Various minerals needed by children
- Iron
- Iodine
- Calcium
- Zinc
During infancy, your child's adequate intake of vitamins and minerals will be guaranteed by breastfeeding. However, after 6 months, your little one's needs must be met not only through milk but also semi-solid food. It will be easier for you to fulfill your child's nutritional needs if you know exactly what nutrients your little one needs the most. If we don't provide enough vitamins and minerals, this can cause serious problems in children. Important nutrients include vitamins A, B, C, D and E as well as minerals such as calcium, iron, iodine and zinc.
Source of vitamins and minerals for children
The child's body needs lots of vitamins and minerals essential for the growth and development of bones, muscles, skin, organs, and for metabolism to fight infection.
The best way for children's vitamins and minerals to be fulfilled is by eating a variety of fresh foods. The body can absorb vitamins, minerals and other nutrients better when they come from food, not from vitamin and mineral supplements.
Your child needs vitamin A for vision, skin, growth, development and immune function. Vitamin A can be found in liver, meat, milk and eggs, fruits and vegetables, such as carrots and sweet potatoes.
Vitamin B1 will release energy from food so that the nervous system and muscles of the child can work properly. Vitamin B1 is commonly found in fish, meat, yeast extract, whole wheat bread and cereals.
Vitamin B2 helps break down fats, proteins and carbohydrates in the body so that the body can absorb them easily. Vitamin B2 can be found in milk, meat, cheese, yeast extract, eggs, whole wheat bread and cereals.
Vitamin B3 helps your child absorb food and develop growth and energy. Vitamin B3 can be found in meat, fish, chicken, nuts and yeast extract.
Vitamin B6 processes protein for energy and aids in red blood cell production and brain function. Vitamin B6 can be found in meat, fish, whole grain foods, vegetables and nuts.
Vitamin B12 aids in the production of red blood cells and promotes growth. Vitamin B12 deficiency can cause anemia. A vegan (people who do not eat any kind of animal food) will find it difficult to get enough vitamin B12 in their diet so supplements are needed. Vitamin B12 can be found in animal foods such as meat, fish, eggs and milk.
Vitamin C forms collagen, helps you fight infection, and absorbs iron from food. Vitamin C is also healthy for teeth, bones and gums. You can lose some vitamin C when you cook food. Vitamin C can be found in fruits and vegetables, especially citrus fruits and kiwifruit.
Folic acid or folic acid helps you absorb protein and form new blood cells and DNA. Cooking and processing food, for example during the canning process, can reduce the amount of folate in food. Green leafy vegetables, liver and whole grain cereals are rich food sources of folic acid.
Vitamin D helps your child absorb calcium for strong and healthy bone growth. The body gets most of the vitamin D it needs when the skin is exposed to direct sunlight. Small levels of vitamin D are found in fish oil, fish liver oil, egg yolks and butter.
Vitamin E boosts the immune system and aids in the development of healthy skin and eyes. Sunflower and canola oil, margarine and nuts are good sources of vitamin E.
Various minerals needed by children
Iron is very important for the brain and blood, it also plays a role in carrying oxygen throughout the body. Children are at high risk of iron deficiency, because they need more iron when they are experiencing a period of rapid growth. Meat, liver, chicken, seafood, dried beans, egg yolks and fortified breakfast cereals are good sources of foods high in iron
Iodine is essential for the growth and development of tissues in the body, and helps control your cells to produce energy and use up oxygen. Dairy products, seafood, certain soil vegetables, iodized salt and bread made with iodized salt contain high levels of iodine.
Calcium forms strong bones and teeth. Calcium can be found in dairy products such as milk, cheese, yogurt and fish with edible bones such as sardines and salmon.
Zinc aids in body growth, wound healing and immune system function. Zinc can be found in meat, chicken, seafood, milk and cereal grains. Other important children's vitamins and minerals are phosphorus, magnesium, copper, manganese and chromium.
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