Vitamins for children are essential nutrients required by the body to perform critical functions such as growth, development, and boosting the child's immune system.
Adequate vitamin intake ensures healthy growth, good bone development, and optimal brain development.
Why Good Nutrition Is Important for Children
Good nutrition is crucial at every stage of life, especially for growing children. A diet rich in nutrients allows a child to achieve their full growth potential and maintain their energy levels.
Proper nutrition also aids in brain development and enhances mental health and concentration. It supports their immune system to fight infections and ensures a quick recovery from illnesses. A balanced diet protects them from nutritional deficiencies, prevents obesity, and reduces the risk of chronic diseases.
Are Vitamins and Supplements Necessary for Healthy Children?
Vitamins and minerals are essential for healthy growth and development in children. Vitamins do not provide energy to children but help their body systems function normally.
With the rapid growth of the vitamin and supplement industry and the increasing marketing campaigns, parents often feel pressured to provide their children with vitamins and supplements.
Healthy children who eat a balanced diet usually do not need vitamins or supplements. Most children, even those who are picky eaters, get enough vitamins from the foods they consume.
Moreover, many foods like cereals and milk are enriched with essential nutrients such as vitamin D and calcium. However, there may be cases where supplements are necessary for children:
- Children who follow a vegetarian or vegan diet, e.g., vitamin B12, as it is found only in animal-based foods.
- Children with food allergies, e.g., dairy allergies, may need vitamin D and calcium supplements.
- Children with weight issues or growth delays.
- Children with chronic conditions affecting nutrient absorption. Types of Vitamins and Supplements for Children and Their Benefits
There are two different classes of vitamins: fat-soluble vitamins (A, D, E, K) and water-soluble vitamins (B-complex and C).
- Fat-soluble vitamins require dietary fat for absorption and are stored in the body's fat tissues for future use. Excess intake can lead to toxicity.
- Water-soluble vitamins, on the other hand, flow through the bloodstream and are excreted in urine rather than stored. Growing children require both fat-soluble and water-soluble vitamins in varying amounts daily.
| Vitamin A | Healthy eyes and skin; protects from infection |
Carrots, Cekur Manis (sweet leaf), Kesum (laksa leaf), Red capsicum, Tomatoes Mangos, Papaya, Watermelon, Sweet Potatoes, Chicken/Beef liver |
| Vitamin B complex* |
Healthy eye, skin and nervous system |
meat, fish, poultry, organ meats, eggs milk, fortified cereal, wholegrain bread, fortified soy-based meat substitutes, peas, beans, lentils, mushrooms, nuts and bananas |
| Vitamin C | Healthy teeth and gums; helps heal cuts and wounds | Broccoli, Brussels Sprouts, Capsicum, Cabbage, Cauliflower, Grapefruit, Oranges, Pineapple, Strawberries, Tomatoes |
| Calcium |
Healthy teeth and bones |
Milk, cheese, dairy products, Greens, soy drinks with added calcium, fortified flour |
| Fibre | Healthy digestive system |
Apples, Bananas, Beans, Broccoli, Brussels Sprouts, Lentils, Peaches, Pears, Raspberries, Spinach |
| Folate (Vitamin B9) |
Wound healing; normal cell division |
Asparagus, Broccoli, Peas, Beans, Greens, Spinach, Strawberries, fortified cereals |
| Iron | Healthy blood; learning ability | Liver, red meat, Beans eg red kidney beans, edamame beans, Lentils, nuts, Spinach |
| Magnesium | Healthy bones | Beans, nuts, Spinach, wholemeal bread |
| Potassium |
Healthy blood pressure |
Bananas, Beans, Broccoli, Potatoes, Sweet Potatoes, Tomatoes |
*Vitamin B-complex includes B1, B2, B3, B5, B6, B7, and B12.
If a child is recommended to take vitamin supplements, it's essential to choose supplements free from artificial flavors, colors, and preservatives. These products should be specially formulated for children with recommended vitamin doses.
Risks of Vitamin Deficiency and Overdose in Children
Children who do not receive adequate nutrition and those who are malnourished, especially in rural areas of Malaysia, are at risk of vitamin deficiencies.
For example, a deficiency in vitamin A can lead to skin issues (dry, scaly, or itchy skin), night blindness, infertility, stunted growth, and respiratory infections. If left untreated, it can increase the risk of blindness and death.
On the other hand, vitamins and supplements can be toxic to children when taken in excessive amounts, particularly fat-soluble vitamins stored in the body's fat tissues.
For instance, do not give cod liver oil and vitamin drops to children because cod liver oil contains both vitamin A and D.
Vitamin D toxicity can lead to calcium buildup (hypercalcemia), resulting in nausea and vomiting and potentially progressing to bone pain and kidney stones. High doses of vitamin B6 can cause irreversible nerve damage over time. One supplement is sufficient if needed, as long as it contains the recommended dosage of vitamin D.
Some children may overconsume vitamin supplements, especially those in the form of candy and flavored. It's advisable to keep vitamins out of the reach of small children and discuss proper vitamin intake with older children to prevent accidental supplement consumption.
How to Ensure Your Child Gets Adequate Nutrition Through Their Diet
It can be challenging to prepare a balanced diet for your child to ensure they meet their daily recommended intake of vitamins and minerals.
A balanced diet includes dairy or dairy alternatives, fruits and vegetables, whole grains, and protein sources like poultry, fish, eggs, beans, and lentils, including peas, nuts, and lentils.
As each type of food contains different vitamins in varying amounts, a diverse diet with a variety of food groups and colors is essential to ensure adequate vitamin intake.
Serving colorful meals makes food more appealing and engaging for your children as well.
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