Nutrition - Vitamins - Minerals and Children

Generally, most children eat foods that provide them with most of the nutrients they need and supplemental vitamins and minerals may or may not be necessary. To be of help parents must encourage regular but not excessive meals from a large variety of foods.

Fruit and vegetables must be eaten daily to provide sufficient amounts of vitamin A and vitamin C other ways children may run the risk of low intakes. The vitamin B group is found in a variety of foods such as dairy products, grains and meat. Generally, the amount of B complex vitamins from food it is adequate to meet their needs. Vitamin E is an important antioxidant and vital for a strong and efficient immune system.

Good vegetable oils and nuts are good sources, especial almonds, of vitamin E. Six raw almonds contain approximately the daily allowance of vitamin E and it is most importantly the d-alpha-docopherol type. Vitamin D plays an important role in the maintenance of organ systems. Vitamin D modulates the calcium and phosphorus levels in the blood and promotes bone organization and mineralization. Vitamin D3 is produced photochemically in the skin from 7-dehydrocholesterol.

Children’s and adult’s needs for calcium grows with time. It is the mineral most abundant of all in the body. 99% of the total calcium is deposited in the bones and teeth. Children between the age of 8 and 19, especially teenage years and nutritional needs for girls, are three times as much for calcium as children of younger age. Calcium is needed for strong bones, muscular function, good heart rhythm, desirable blood clotting and helps to prevent osteoporosis. Good amounts of calcium exist only in limited number of foods. Cheese, yogurt and milk are good sources.

Iron is the oxygen carrying mineral component of blood and it is present in every living cell. It is an important element and children have increased needs during rapid growth times and girls at the beginning and during menstruation times when increased blood volumes are needed. Enriched cereals, meat and turkey are best sources of iron.

Magnesium is the most important mineral by action. It accounts for about 0.05% of the body’s total weight. Almost 70% is found in the bones. It participates in more than 300 chemical reactions in the body including the immune system, heart muscles and bones. it is important to encourage children to eat dark green vegetables, nuts and seeds and legumes. Deficiency of magnesium can occur in people with diabetes, high carbohydrate diet, chronic diarrhea and kidney malfunction.

Potassium it is an important mineral found mostly in the intracellular fluid. It constitutes 5% of the total mineral content of the body. Mineral Potassium together with sodium helps to regulate water balance within the body. It is important for nerve impulses for muscle contraction, normal growth, and conversion of glucose to glycogen in the liver, synthesis of muscle protein for muscles and maintains the correct alkalinity of the body fluids. Food sources of potassium include green leafy vegetables, whole grains, potatoes, bananas and watermelon.

Zinc is very important mineral for proper functioning of the immune system. It also keeps the skin healthy; helps preserve eyesight and might even improve memory.

Chromium is a mineral essential for normal glucose and fat metabolism and works primarily by ensuring insulin acts correctly. This mineral may also assist in the prevention of coronary artery disease.

Fiber is the part of the food the human body can not digest. It is vital for avoiding constipation, reducing the risk for high cholesterol levels and diseases of the colon. Some water soluble fiber itself becomes, by bacteria acting upon it, food for the cells of our large intestine. The correct function of the intestinal tract depends on the presence of sufficient fiber.

Correct nutrition in childhood can reinforce lifelong good eating habits. As a parent it is important to be able to recognize which foods have nutrients important to health and which are deprived of health giving vitamins minerals and/or other nutrients. If you make a decision to give dietary supplements to your children, it is preferably to choose a multi vitamin and mineral type. Remember it is your responsibility to teach children that supplements do not replace good nutritious food they are there to aid nutrition or in cases of special health conditions.

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