Essential Vitamins for Children
A nutritious diet for children begins with a diverse array of whole, fresh foods. Children obtain vital vitamins from a well-balanced diet that includes milk and dairy products, a variety of fresh fruits and vegetables, proteins, and whole grains such as whole wheat bread. It is recommended that children receive their vitamins from food sources, and nutritional supplements should not be administered without medical necessity. Overconsumption of fat-soluble vitamins, such as Vitamins A and D, can lead to toxicity. It’s important to note that there isn’t a single “best” vitamin for children; they require a comprehensive range of vitamins for their growth and development. Here are some essential vitamins for children:
- Vitamin A: Promotes normal growth, repairs tissues and bones, supports skin health, improves vision, and enhances immune response.
- B Vitamins: This group includes vitamins B1, B2, B3, B6, and B12, which aid in metabolism, energy production, regulate blood circulation, and support nervous system health.
Nourishing Children Effectively
Proper nutrition for children relies on meals that contain all essential nutrients, including vitamins, minerals, carbohydrates, proteins, and fats. Children require different amounts of these nutrients at various stages of development. Therefore, their diets should include the following:
- Proteins: Select options such as seafood, lean meats, poultry, eggs, beans, peas, soy products, and seeds.
- Fruits: Encourage children to consume a range of fresh, canned, frozen, or dried fruits instead of fruit juices. If they drink juice, ensure it’s 100% natural without added sugars, and limit its portions.
- Vegetables: Offer a variety of fresh, canned, frozen, or dried vegetables. Diversify options weekly, including dark green, red, orange vegetables, beans, peas, and starchy vegetables. When choosing canned or frozen options, look for those with lower sodium content.
- Grains: Opt for whole grains like whole wheat bread, oatmeal, popcorn, quinoa, or brown rice, while minimizing refined grains such as white bread, pasta, and rice.
- Dairy: Encourage children to consume low-fat or fat-free dairy products like milk, yogurt, and cheese.
Tips for Dealing with Picky Eaters
Some children may be fussy eaters and may not consume an adequate amount of food. Here are some strategies to handle this:
- Introduce new foods multiple times, as children may need to try a new food ten times or more before accepting it.
- Keep meals simple and unambiguous, as some children prefer not to eat mixed dishes.
- Never force a child to eat foods they dislike.
- Offer a variety of choices to allow children to select what they prefer.
Video: Top Vitamins for Kids
Due to the delicate health and immunity of children, they may require additional vitamin support:
References
- ↑ “Vitamins for Kids: Do Healthy Kids Need Supplements?”, www.webmd.com, Retrieved 8-1-2019. Edited.
- ↑ “Nutrition for Kids: Guidelines for a Healthy Diet”, www.mayoclinic.org, Retrieved 8-1-2019. Edited.
- ↑ “Feeding Your Toddler – Ages 1 to 3 Years”, my.clevelandclinic.org, Retrieved 8-1-2019. Edited.