Vitamins are a group of substances that are needed for normal cell function, growth, and development, Vitamins are found naturally in the foods you eat and the human body uses them to function.
Children require vitamins for growth, development, and maintaining good health. Vitamins support the development of key brain regions which are essential for learning as well as the circulatory system, nerve endings, liver, bones, and muscles.
If kids don’t get enough vitamins, it can lead to a variety of growth and development problems, including some that can persist into adulthood.
What Are Vitamins?
Vitamins are organic molecules (or a set of closely related molecules called vitamers) that are essential to an organism in small quantities for proper metabolic function.
Essential nutrients cannot be synthesized in the organism in sufficient quantities for survival, and therefore must be obtained through the diet.
There are 13 essential vitamins required for the body to work properly. They are:
- Vitamin A
- Vitamin C
- Vitamin D
- Vitamin E
- Vitamin K
- Vitamin B1 (thiamine)
- Vitamin B2 (riboflavin)
- Vitamin B3 (niacin)
- Vitamin B6 (pyridoxine)
- Vitamin B12 (cyanocobalamin)
- Pantothenic acid (B5)
- Biotin (B7)
- Folate (folic acid or B9)
Top Vitamins Essential for Children
- Vitamin A
Vitamin A Supports vision, immune system, and skin health. Good sources including Carrots, sweet potatoes, spinach, and fortified cereals.
- Vitamin C
Vitamin C Aids in the absorption of iron, boosts the immune system, and helps heal wounds. good sources including Oranges, strawberries, broccoli, and bell peppers.
- Vitamin D
Vitamin D essential for bone growth and immune function. good sources are Sunlight exposure, fortified milk, and fish.
- Vitamin E
kids need Vitamin E to Protects cells from damage and supports immune function. Nuts, seeds, spinach, and vegetable oils are good sources for vitamin E.
- Vitamin B Complex (B6, B12, Folate)
Vitamin B Complex aids to Supports metabolism, energy levels, and red blood cell production for children. Meat, eggs, dairy, legumes, and leafy greens are rich sources of vitamin B.
- Iron
Iron is Crucial for cognitive development and overall energy levels. good sources are Red meat, beans, lentils, and fortified cereals.
Natural vs. Supplement: What's Better?
A balanced diet with fruits, vegetables, dairy, and proteins usually provides enough vitamins, Sometimes, kids should take vitamin supplements if they have a deficiency or don't eat a balanced diet, but always ask a doctor first.
Finally, a child's growth depends on his daily nutritional intake. The diet of every child should provide all the essential vitamins to cover all his growth needs. Most of the parents consider an increase in height as the only sign of growth.
It is always suggested to provide the vitamins only through diet, as there is no replacement for natural nutrients. If your child is a fussy eater, consider some multivitamin replacements only after seeking an expert's advice.
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