Growing strong and healthy: The importance of vitamin supplements for children and teenagers
The age range of 2-18 years is the most critical for growth and development. It’s important to make sure we’re giving kids enough nutrition they need. Growth and development are not always systematic from infancy to adolescence but include cognitive, sensory, and motor skills.
Let’s talk about the factors that can affect children’s growth and development:
- Environment: Children need safe & nurturing care to grow and develop .
- Nutrition: Nutrients include micronutrients and macronutrients that play an important role in the growth and development of children and adolescents. They must learn to have a balanced and healthy diet.
- Heredity: If there is a history of a health condition running in the family, the child is likely to have it as well. It is therefore important to encourage healthy behaviour change to reduce the onset risks.
- Hormones: During adolescence, hormones influence growth and development. The imbalance in the hormones can lead to developmental disorders.
- Exercise: Exercise builds bones and muscles and contributes to the overall growth and development of children and adolescents.
Macronutrients and their function in a kid’s growth and development:
As mentioned above, this is the most vital age for a child’s growth and development which demands a good intake of macronutrients- carbohydrates, proteins, and fat. These nutrients are essential for the growth and well-being of children and teens.
Let’s learn more about each of the macronutrients:
Carbohydrates
- Carbohydrates are the primary supply of strength and are critical for the ones constantly on the go, playing, learning, and growing.
- Carbs help fuel the brain and muscle tissues to support ultimate growth and improvement.
- Some complex sources of carbohydrates are whole grains, fruits, and vegetables.
Protein:
- Proteins are well-known as the building blocks of our bodies.
- Protein engages building of muscles and bones, and the repairing of tissues and different organs.
- It additionally supports hormone balance and builds antibodies to improve overall well-being.
- Some sources of efficient proteins are tofu, eggs, cottage cheese, and dairy products.
Healthy fats:
- Fats are vital for brain health and the nervous They support the absorption of fat-soluble vitamins (nutrients A, D, E, and K).
- Omega-3 fatty acids can be commonly found in walnuts, seeds, salmon, etc. These are a few good sources of healthy fats.
- Saturated fats and trans-fats are the bad fats, generally found in processed foods, and it is advised to limit their consumption as it can compromise the health of children.
The key is to have a balanced meal comprising complex carbohydrates, efficient protein, and healthy fats. It is important to focus on nutrient-dense food and promote healthy eating habits.
Vitamins and minerals that support the growth and development of children:
Adequate nutrients are important for optimal growth and development. It is that age when the body needs optimal nutrients to build inner health. Here are some essential vitamins and minerals along with their sources:
- Vitamin A
Vitamin A is essential for good vision, healthy skin, and immunity. The best sources of vitamin A are carrots, spinach, sweet potatoes, etc.
- Vitamin D
Since we hardly get Vitamin D from nature, it is important to include trusted supplements to promote healthy bone health.
- Vitamin C
Vitamin C is popularly known for immune health, wound healing, and healthy skin. Make sure to include citrus fruits, bell peppers, etc to get adequate Vitamin C.
- B Complex Vitamins
B complex vitamins support energy metabolism, brain health, and nerve function. Include whole grains, eggs, and dairy products in the child’s everyday diet.
- Calcium
Calcium is vital for the growth and development of bones, teeth, and muscles. Consume adequate dairy products and green leafy vegetables for optimal calcium requirement.
- Iron
Iron helps in preventing anemia and supports oxygen transportation in the body. The best iron sources are green leafy vegetables, dates, and beetroots.
- Zinc
Zinc helps to boost immune function and supports wound healing. Nuts, dairy products, and whole grains are rich in zinc.
- Magnesium
Magnesium supports energy production, bone and muscle health. Magnesium is found in nuts, seeds, whole grains, and leafy greens.
Deficiencies of any such nutrient can increase the risk of weak immunity, poor vision, lack of concentration and focus, low energy, and poor bone and muscle.
Some common nutritional deficiencies
Adequate nutrition is important at every stage of life but especially at this crucial stage. Children are more at risk of developing nutrition deficiencies. The most common nutritional deficiencies are:
- Iron deficiency
- Vitamin D deficiency
- Weak bones and muscles
- Protein-energy malnutrition
Therefore, it is important to make sure we teach our kids and teens to learn and build healthy eating and lifestyle habits.
Are diet supplements endorsed for children and teenagers?
Supplements can become vital when you have a deficiency, and you’re not able to fulfil the requirements through food alone. It is important to consider dietary supplements for kids and teens cautiously:
- Prioritise whole foods: Whole foods are the number one supply of all the critical nutrients that must be acquired from a balanced diet. It is important to construct healthy habits among children and teens.
- Choose your supplement wisely: Always take a look at the nutritional facts of the supplement and search for relied-on manufacturers.
- Seek expert help: If the child has any precise health condition, it is advisable to look out for professional recommendations before starting on any supplementations.
Conclusion
It is important to be concerned about your child’s nutritional needs as those are critical years for both growth and development. Children and adolescents require a great deal of attention and care during this period as they go through developmental transitions such as cognitive development, emotional development, motor development, hormonal changes, and other bodily functions. Although whole foods should be a priority, a well-trusted supplement can benefit if there are any nutritional deficiencies. For example, vitamin D deficiency due to less sunlight exposure. In case of deficiencies, it is advisable to seek professional help.
FAQs:
Selenium helps in building the immune system and protects cells from oxidative stress.
Multivitamins for kids become essential when there is a nutrition gap or deficiency of certain nutrients. Eating whole food should not be completely replaced by supplements.
Vitamin B complex (B6 & B12) and iron are the major nutrients that help in energy production and utilization of other nutrients.
Vitamin C and Zinc are key nutrients that help in boosting metabolism. Include citrus fruits, bell peppers, nuts, and seeds daily in our diet to boost your immune health.
Leave a comment