All vitamins are essential nutrients because they have a variety of roles in the normal physiology of children. Some vitamins are growth factors, which means that their deficiency may cause growth retardation and a weaker immune system. Other vitamins are important for a healthy metabolism by helping enzymes work more efficiently. Their deficiency may cause specific symptoms associated with enzyme deficiencies in certain organs. Some vitamins facilitate the absorption of other nutrients, and their deficiency may lead to malnutrition. Although children should benefit from rich nutrition or supplements that contain all vitamins, five of them are especially important for children.
1) Vitamin D Facilitates The Absorption Of Calcium And Its Incorporation In Bones
Vitamin D deficiency may lead to growth retardation, fragile bones, a short stature, poor muscle development and poor brain development. Vitamin D works closely with calcium, and it enhances its absorption and utilization. Calcium in children is used for bone growth, muscle development and normal nervous system functioning. Rich dietary sources of vitamin D include egg yolk, dairy products rich in fat, such as milk, yogurt, and butter, fish, and meat. Children who are susceptible to obesity should not consume vitamin D-rich products excessively because they have a high caloric content.
2) Vitamin C Supports The Immune System And Stimulates The Production Of Collagen
Collagen is the main protein that offers elasticity and strength to the skin and the joints. Poor production caused by vitamin C deficiency may translate into skin problems, joint inflammation and poor hair growth. Vitamin C also stimulates the immune system to fight infections, which is especially important for children who are vulnerable to respiratory infections and viruses. Vitamin C-rich products include lemons, oranges, green leafy vegetables such as spinach, strawberries and meat, especially the liver. Generally, a combination of any 3-4 fresh fruits or vegetables consumed daily delivers enough vitamin C for children’s needs.
3) Vitamin A Is Important For Healthy Vision
Vitamin A is contained in yellow or orange-colored fruits and vegetables, such as carrots and oranges. It is also abundant in meat, especially liver, as well as eggs and dairy products. Vitamin A facilitates the development of the cells responsible for light perception in the eyes, which helps maintain healthy vision in children. It is also good after pars plana vitrectomy.
4) Vitamin B12 Stimulates The Formation Of New Blood Cells
Vitamin B12 is found almost exclusively in animal-derived food sources, such as egg yolk, meat or fish. It is a very important vitamin for children because it facilitates the formation of red blood cells, and other blood elements. Its deficiency may lead to anemia, which is a low red blood cell count, and general body fatigue. Vitamin B12 supplementation may be important in cases when insufficient amounts are ingested through a poor diet. Linked with this we recommend you our article on Vitamin B17.
5) Vitamin B6 Is Important For Proper Functioning Of The Brain
Vitamin B6, coupled with the mineral magnesium, is important for a healthy brain metabolism. They are frequently administered together as a supportive therapy for people with neurologic disorders or temporary dysfunction. Vitamin B6-rich sources are whole-grain foods, cereals, vegetables and meat. A healthy diet usually provides enough vitamin B6 for children’s needs. It can also be found in hericium erinaceus.
Besides there five vitamins, a few more may be mentioned, such as vitamin B1 and B2, which are part of the B-vitamin complex. These vitamins are generally abundant in cereals, whole-grain products, nuts and seeds. A diet rich in cereals, dairy, vegetables, fruits, fish, and meat, and low in sugar, unhealthy snacks and highly processed foods usually provides sufficient vitamins and minerals for healthy growth and development of children.