Vitamins are essential compounds that are vital for the healthy growth and development of every child. Certain foods naturally contain various types of vitamins and minerals. If the child consumes these foods in the right amounts, there would be no need to augment their diet with vitamin supplements.
However, many kids in today’s world are not getting the optimum nutrition from their daily food intake. Busy lifestyles, picky eaters and the convenience of processed foods make it challenging for families to get wholesome food on the table daily. This is when supplementation can help. Vitamins and minerals are always most efficiently absorbed from whole foods but when these foods aren’t consumed in the necessary amounts, supplements can help fill in the gap.
Let’s take a look at what the human body needs to function and develop healthily:
- Growth and Development: Vitamins like A, D, and B-complex are essential for healthy growth, bone development, and overall physical development during the early years.
- Immune Support: Vitamins such as C and D play a critical role in supporting the immune system, helping kids fight off infections and illnesses.
- Healthy Bones and Teeth: Vitamin D, along with calcium, is vital for the development of strong bones and teeth, reducing the risk of bone-related issues like rickets.
- Brain Function and Cognitive Development: Certain vitamins, like B12 and omega-3 fatty acids (which come from food but can be supported by supplementation), are important for brain development, cognitive function, and concentration.
- Energy Production: B vitamins, such as B1, B2, B3, and B6, help the body convert food into energy, keeping kids active and engaged throughout the day.
- Eye Health: Vitamin A is crucial for maintaining healthy vision, reducing the risk of eye problems, and supporting overall eye health as kids grow.
- Skin Health: Vitamins like E and C contribute to healthy skin by supporting collagen production and providing protection against environmental damage.
Here are some items you may want to add to your grocery cart for healthier pantry options:
- Vitamin A (Growth and Eye Health): Carrots, sweet potatoes, spinach, kale, eggs, and fortified dairy products (like milk and yogurt).
- Vitamin D (Bone and Immune Health): Fortified milk, cheese, eggs, fatty fish (like salmon and mackerel), and mushrooms. Sunlight exposure also helps the body produce vitamin D.
- B Vitamins (Energy and Brain Function): Whole grains (brown rice, oats), meat (chicken, turkey), eggs, dairy, beans, nuts, and leafy green vegetables like spinach.
- Vitamin C (Immune Support and Skin Health): Citrus fruits (oranges, grapefruits), strawberries, kiwi, bell peppers, broccoli, and tomatoes.
- Vitamin E (Skin and Immune Support): Nuts (almonds, sunflower seeds), spinach, broccoli, avocado, and vegetable oils (like sunflower oil).
- Calcium (Bone and Teeth Health): Milk, cheese, yogurt, fortified plant-based milks, leafy greens (collard greens, bok choy), and tofu.
- Omega-3 Fatty Acids (Brain Development): Fatty fish (salmon, tuna, sardines), flaxseeds, chia seeds, walnuts, and fortified eggs.
- Iron (Preventing Deficiency and Energy): Lean meats, chicken, fish, beans, lentils, fortified cereals, spinach, and dried fruits (like apricots and raisins).
Have a conversation with your healthcare provider about the type of food your child consumes on a regular basis. Are they getting the calories and nutrients they need for their stage of development? If not, how can you better their diet and should you supplement it with vitamins? Parents’ concern and instinct in collaboration with an expert’s advice and assessment are a great combination for bettering your child’s overall health.
