We all know the importance of having a good, varied diet rich in all those essential nutrients for our health, since what we eat can affect our mood, our energy levels and our general health.
Although it is important to take care of our diet at all stages of our life, without a doubt the growth stage is the one that has the most nutritional demands, so we have to rigorously take care of what the little ones in the house eat.
In this article you will find the 6 star vitamins and minerals that cannot be lacking during childhood and the nutritional supplements for children that can be a good option for all those who struggle with their children at every meal.
The 6 essential vitamins and minerals for the little ones in the house
Vitamin A is a type of fat-soluble vitamin, that is, it dissolves in fat and can be accumulated in our body. However, the body is not capable of producing it by itself, so if it is not provided through food and we do not have reserves, it is possible that there is a deficit of this vitamin, negatively affecting our health.
In particular, a correct supply of vitamin A is important due to its fundamental role in the development of vision, the maintenance of healthy skin and the development of a resistant immune system.
This vitamin can be found in high amounts in the following foods:
➡ The importance of vitamins in the diet
This is not actually a vitamin but a complex of 8 vitamins . Specifically, the 8 vitamins in this complex are: thiamine (B1), riboflavin (B2), niacin (B3), pantothenic acid (B5), pyridoxine (B6), biotin (B7), folic acid (B9) and cobalamin (B12 ).
All of them have an important role in the correct functioning and development of children, but this complex is especially necessary for their health since it participates in the growth and development of cells, also producing and controlling the red blood cells of our blood. In addition, it contributes to energy production, keeping the nervous and cardiovascular system healthy.
But that’s not all, like vitamin A, it also helps to strengthen the immune system, which creates the defenses that will attack any virus or bacteria that endanger your health.
We can find some of the B vitamins in:
➡ Group B vitamins: benefits and food sources
This vitamin is probably one of the most talked about and popular. Being a water-soluble vitamin , it dissolves in water and is expelled through the urine at the end of the day when you have used the amount you need.
Our body uses this vitamin especially to strengthen the immune system by creating more defenses. In addition, it also has a very important role in the healing of the skin and gums, so it will promote healthy gums during all the visits of the little mouse to our children with the change of teeth.
As it is not stored in the body, it is necessary that we consume at least one of these foods every day:
Without a doubt, the fruit will be a sweet and delicious way to make our children consume this vitamin. Just remember that if you opt for fruit juices, they must be natural. Since concentrated juices tend to have a very high content of added sugars and additives and a minimum percentage of vitamins and nutrients.
➡ Vitamin C: properties and food sources
This is known as the sun vitamin since our body synthesizes it when sunbathing. Thanks to its fundamental role in bone development and growth, it is undoubtedly one of the most important vitamins on this list. When running and playing in the park or recess it is common for them to be exposed to the sun several times a day in Mediterranean countries. However, given the importance of this vitamin, it is not advisable to leave all work in the sun and take risks on cloudy days.
It is advisable to add foods such as:
- Fatty fish like salmon or tuna
- Fortified foods. Many products such as breakfast cereals, yogurts or concentrated juices usually have added vitamin D. However, be sure not to abuse these foods as they tend to be associated with high amounts of sugars and other additives that are not too good for your health.
➡ Fat-soluble vitamins D, E and K: properties and food sources
It is known to many that calcium is necessary for healthy bones and teeth. Since children grow at a rapid rate daily, they need high amounts of this mineral in order to grow healthily.
So don’t forget to feed them several of these foods:
- Dairy products
- Vegetable milks
➡ Mineral salts (macroelements): calcium, phosphorus, potassium, sodium and chlorine
Iron is another star mineral on this list since it is what makes possible the creation of red blood cells, which carry oxygen through our body. It is also part of the energy production process, so severe tiredness and fatigue are often a sign of iron deficiency.
Anemia is a common disease in both children and adults that arises as a result of low iron levels. To prevent this from happening, make sure you eat at least one of these foods on a recurring basis.
- Red meat
- Black pudding / Blood
➡ Mineral salts (macroelements and microelements): magnesium, iron, iodine, fluorine and zinc
Food supplements for children. Which are recommendable?
These 6 nutrients mentioned are some of the most important during childhood , but we must bear in mind that there are many other nutrients necessary for our body that we can only obtain through proper nutrition.
If our children eat a rich and varied diet on a daily basis , taking supplements is not generally necessary since they will obtain all the necessary nutrients through food. However, not all parents are so lucky that their children eat everything without any protest and tantrum. While it is true that food supplements for children can never be used as a substitute for a balanced diet, they can be a good ally at some specific time.
If you are experiencing problems for your little ones to eat all the food that you cook for them, it is recommended that you go to a pediatrician so they can give you some guidelines and tips to improve that situation. However, while this process stabilizes, resorting to dietary supplements can be a good alternative to ensure that they are ingesting the necessary supplements. The 3 most used and recommended food supplements for children are the following.
Children’s multivitamins are specially formulated with the needs of the little ones in the house in mind. These usually include the most popular vitamins and minerals, but make sure they contain the ones listed above.
Calcium with Vitamin D
This combination is also common in supplements for children due to the importance of both nutrients during growth. In addition, surely you can find many in the shape of candies or sweets to make it seem more appetizing.
Omega 3 / Fish Oil
These fatty acids provide vitamins A and D naturally, in addition to many other health benefits. Without a doubt, it is one of the best sellers for both children and adults.
Remember that it is always advisable to consult a doctor before giving any nutritional supplement to our children. Also, be sure to follow the manufacturer’s instructions to avoid giving him a higher or lower dose than necessary.