Did you know that your child needs a substantial number of vitamins and minerals for healthy growth, development, and health?
They comprise - Vitamins A, B, C, D, E, and K, as well as minerals including calcium, iron, iodine, and zinc.
By having various meals from the five healthy food groups, your child can consume sufficient vitamins and minerals. Vegetables and fruit Grain-based foods, such as bread, pasta, morning cereals, rice, and corn. Reduced-fat dairy products include milk, yogurt, cheese, Lean meat and fish, eggs, tofu, legumes (peas, beans, etc.), and nuts.
Vitamins, minerals, and other nutrients are better absorbed by the body when derived from food rather than from vitamin and mineral supplements.
Vitamins and minerals can only be obtained from fruits and vegetables. You might be interested in reading about how to encourage your child to eat vegetables or viewing our illustrated guide to kid-friendly fruits and vegetables.
Let’s learn all about vitamins & mineral importance for your child health conern.
Vitamins And Minerals: The Availability Of Their Nutrients
What you and your family need regarding vitamins & minerals, and their sources.
- Vitamin A
Liver, beef, milk, eggs, carrots, and other orange fruits and vegetables contain vitamin A. Vision, skin, growth, development, and immune function are all dependent on vitamin A.
- Vitamin B1 (Thiamin)
Vitamin B1 is found in fish, pork, yeast extracts (such as Vegemite), whole-grain bread, and fortified breakfast cereals. Vitamin B1 stimulates the release of energy from food, enabling the regular functioning of the nervous system and muscles.
- Vitamin B2 (Riboflavin)
Vitamin B2 is found in milk, yogurt, pork, cheese, yeast extracts, eggs, whole-grain bread, and fortified morning cereals. Vitamin B2 aids in the conversion of food to energy.
- Vitamin B3 (Niacin)
Meat, fish, poultry, almonds, and yeast contain vitamin B3. Vitamin B3 aids in the conversion of food to energy.
- Vitamin B6 (Pyridoxine)
Meat, seafood, whole grains, vegetables, and nuts contain B6. Vitamin B6 converts protein to energy, red blood cell production, and cognitive function.
- Vitamin B12 (Cobalamin)
Animal foods, such as meat, fish, eggs, and milk, as well as fortified breakfast cereals, include vitamin B12. Vitamin B12 aids in the synthesis of red blood cells and supports development.
- Vitamin C (Ascorbic Acid)
Fruits and vegetables contain vitamin C, particularly citrus fruits, kiwis, capsicums, and potatoes. Collagen is produced by vitamin C, which also benefits in infection resistance and iron absorption. Additionally, it promotes healthy teeth, bones, and gums. However, during the cooking process, some vitamin C can be lost.
- Vitamin D
Our bodies produce most of vitamin D when exposed to sufficient amounts of direct sunshine. Fatty fish, fish liver oils, egg yolks, mushrooms, butter, and margarine contain trace amounts. In addition, vitamin D promotes bone health by facilitating calcium absorption.
- Vitamin E
Vitamin E is found in sunflower, canola oils, margarine, seeds, and nuts. Vitamin E bolsters the immune system and encourages the development of healthy skin and eyes.
- Vitamin K
Eggs, beans, and green leafy vegetables such as broccoli and spinach contain vitamin K. Vitamin K is produced by the good bacteria in your digestive tract. In addition, vitamin K is necessary for normal blood coagulation.
- Folate (Folic Acid)
Folate is present in green leafy vegetables, liver, legumes, whole-grain bread, and cereals. Folate facilitates the absorption of protein and the production of new blood cells and DNA. Folate ingestion before and throughout pregnancy protects against neural tube defects. Cooking and food preparation, such as canning, reduce the folate level of food.
- Calcium
Calcium promotes healthy bones and teeth. Calcium can be found in dairy products such as milk, cheese, yogurt, fish with edible bones such as sardines and salmon, tofu, and some green leafy vegetables such as kale and bok choy.
- Iodine
Iodine is found in seafood, crops growing in iodine-rich soil, iodized salt, and bread prepared with iodized salt. Iodized salt is commonly used in bakery and store bread, which provides enough iodine for most individuals. A lack of iodine can severely affect your health, as it affects how your cells make and use energy and oxygen. Pregnant women need more iodine than the general population.
- Iron
Iron is present in meat, liver, poultry, shellfish, dry beans, egg yolks, and fortified breakfast cereal. Iron is necessary for brain function and the production of red blood cells and helps the body carry oxygen.
- Zinc
Zinc is present in meat, poultry, seafood, milk, almonds, tofu, and whole-grain cereals. Zinc aids growth wound healing, and immune function.
- Other mineral
Additional essential minerals include phosphorus, magnesium, copper, manganese, and chromium.
Deficiencies In Nutrients
A "deficiency" is a term used to describe a lack of vitamins and minerals in your child's diet.
Vitamin deficiencies
Deficiencies in these vitamins are the most common in children are-
- A lack of vitamin D can result in rickets and bone deterioration.
- A vitamin B12 deficiency may cause a kind of anemia.
- It may be challenging for vegan households to consume enough vitamin B12 from fortified foods. They could require nutritional supplements.
Mineral deficiencies
The following mineral deficiencies are the most common among children-
- Zinc deficiency is more common in children who have been on a restrictive diet for an extended period or who are vegan or vegetarian. Your child's growth may be hindered if they are deficient in zinc.
- Rickets, osteopenia, and osteoporosis can develop from calcium insufficiency.
- Iodine shortage can lead to goiter and other conditions, such as intellectual disability.
- Children are more susceptible to iron deficiency than adults, mainly because growth spurts necessitate greater iron consumption.
- Anemia due to a significant iron shortage is iron deficiency. Iron deficiency anemia can affect brain development and affects up to 6 percent of children.
- A vegan or vegetarian diet, limited dietary diversity, celiac disease, or gastrointestinal blood loss may also contribute to iron deficiency. Adolescent girls are at a higher risk if they have frequent, prolonged, or extremely heavy periods. Iron deficiency can cause weariness, impaired concentration, and pale skin.
How Dietary Diversity Influences Vitamin And Mineral Intake
Your child's vitamin and mineral intake may need to be monitored closely if they are on a limited diet.
Vegetarian and vegan diets, for instance, can make iron absorption more difficult. In addition, dietary allergies and intolerances can make it more challenging for your child to ingest enough calcium. However, these obstacles can be avoided by careful planning and studying alternative methods of including these nutrients into your child's diet.
Children with chronic disorders that having difficulty swallowing food absorption, such as celiac disease or Crohn's disease, may not receive sufficient vitamins and minerals from a traditional balanced diet. Your primary care physician or dietitian can help you determine what steps you need to take.
Children who consume excessive "occasional" foods, such as sugary beverages, chips, and cakes, may not have enough capacity in their stomachs for foods that provide them with vital vitamins and minerals. Therefore, you could limit occasional foods to uncommon occurrences.
Supplements For Minerals And Vitamins
Our bodies only need trace amounts of vitamins and minerals; more is not necessarily better.
Consult a doctor or nutritionist if you feel your child is deficient in a specific vitamin or mineral and cannot eat food that contains it. The doctors may recommend a nutritional supplement.
Some vitamins, when ingested in excessive amounts, may be harmful. Vitamin A, for instance, accumulates in the body when consumed in excess. In addition, some minerals can potentially pose concerns in significant parts.
When taking vitamins and minerals, remember that they may interact with other medications. Therefore, you need to tell the doctor certain things, such as whether your child is taking vitamin or mineral supplements.