We all need vitamins and nutrients to maintain a healthy body. Children need them the most in their growing years it helps them build their immune system and a healthy fit body. However, most parents have questions about what vitamins and nutrients are important and how much should be given. So let’s address how important are vitamins for your childs health.
A child’s body requires a balanced amount of all vitamins and nutrients. Each vitamin and nutrients are good for some part of the body and play a different role in maintaining and fighting various common illnesses. For example, vitamin C helps in fighting illnesses, while vitamin A is good for healthy skin.
Listing some of the key vitamins and nutrients your child’s body requires :
A. Iron: Iron helps children in their growing years in building muscles and it facilitates production of blood too. Some foods that are high in iron are fish, beans, cereals, spinach, dried fruits, dried coconut, and berries.
B. Calcium: Calcium plays an important role in the development of bones and teeth. a deficiency of calcium will lead to weak brittle bones and weak teeth. Some foods that are high in calcium are green leafy vegetables all kinds of beans, kale, and broccoli.
C. Vitamin A: Vitamin A helps in maintaining vision, repairs tissues, is essential to maintain healthy skin. Some foods that contain vitamin A are green leafy vegetables, carrots, eggs, milk, and red palm oil.
D. Vitamin B: This vitamin helps the body produce red blood cells and helps increase the body’s metabolic rate. Some foods that contain this vitamin are whole grains, meat, eggs, dairy products, citrus fruits, and nuts.
E. Vitamin C: This vitamin as mentioned earlier helps in combating infections and in short, it is the body’s healing tool. It also strengthens tissues, muscles, and skin. Some foods that contain vitamin C are citrus fruits, berries, mango, broccoli, cantaloupe, cauliflower, kale, kiwi, and tomatoes.
F. Vitamin D: This vitamin helps form and maintains strong teeth and bones and assists with the absorption of minerals such as calcium. Some food that contains vitamin D is almond milk, soy, yogurt, and orange juice.
G. Other vitamins and nutrients that a child’s body needs are zinc, vitamin B12, and iodine. All of these are essential in aiding the growth of a child.
Now a crucial question: How do we balance a diet that includes all these vitamins and nutrients as the body does not naturally produce these essential vitamins?
Your child’s meal should contain carbohydrates, proteins, fruits, vegetables, and milk. While the World Wide Web houses a bank of information on optimum diet plans for children, the best way to determine a right diet plan is to visit a nutritionist once in 6 months to check on the same. A nutritionist will give you a personalised plan for your child after looking at their vital stats. While your child is allowed cheat days and you must ensure daily intake of vegetables, fruits, mixed with some fun foods that your child likes. Making healthy food tasty is also an art that you can master. A healthy intake of vitamins is essential through your child’s growth years as it has long term impacts on the overall health and well being of your child. We encourage you to maintain a balanced diet incorporating food items that are rich in the listed vitamins to aid in the overall development of your child.