Vitamins For Children: Why Vitamins Are Important And Why They Are Required For A Child's Growth And Development

Parents, Are you interested in learning what vitamins your children need for healthy growth and development?

A growing child needs vitamins because they provide all the essential nutrients for the body’s healthy functioning. The best way to ensure that your child receives enough vitamins for healthy growth and development is to give them a wide variety of fresh foods from various food groups, such as whole grains, fruits, vegetables, meat, dairy products, nuts, and seeds.

This article discusses the value of vitamins, what key nutrients children need, their advantages, and most importantly, food recommendations.

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Why Vitamins Are Important For A Child’s Growth And Development?

One of the important types of nutrients your child’s body requires to survive and stay healthy is vitamins. Vitamin’s major goal is to help the body function normally. Some vitamins may help your body generate energy from food, while others may help you fight infections and maintain healthy nerves.

You know what? Vitamins are micronutrients that provide a wide range of health benefits, including:

--> Boosting the immune system

--> Maintaining healthy skin

--> Strengthening bones and teeth

--> Helping calcium absorption

--> Supporting healthy blood, and many others.

What Types Of Vitamins Are Needed For Children?

There are 13 different types of vitamins, each essential for metabolic function. Experts divided it into two groups.

1. Fat-soluble vitamins

2. Water-soluble vitamins

Fat-soluble vitamins include vitamins A, D, E, and K.

Water-soluble vitamins include vitamins B1, B2, B3, B5, B6, B7, B9, B12, and vitamin C.

Note: Children who eat a diet rich in vegetables, fruits, and lean proteins can get all the essential vitamins they need.

Let us look at a detailed explanation of each key vitamin and its function in relation to food recommendations.

1. Vitamin A

It is important for bone development, eyesight, and infection prevention in the body.

Importance of Vitamin A

--> Development of bones, teeth, and tissues

--> Quick repair of bones, muscles, and tissues after injury

--> Development of proper eyesight as it is vital for a healthy retina

--> Development of vision in low-light conditions and

--> The healthy development of soft membranes and skin cells.

Foods rich in Vitamin A

Butter, cheese, hard-boiled eggs, milk, liver, sweet potatoes, carrots, spinach, lettuce, and salmon

Note: Children’s growth will be affected and their vision will be compromised by a low intake of vitamin A.

Children who consume too much vitamin A may develop intolerance, indigestion, and other health problems.

Therefore, make sure to consume the recommended daily amount.

2. Vitamin K

Vitamin K (also known as phylloquinone or menaquinone) is important for children’s health and development.

Importance of Vitamin K

--> Blood clotting and serious bleeding are prevented

--> Blood flow in blood vessels is improved

--> Protects the health of human bones

--> Reduce puffy eyes and dark circles

--> Helps in keeping the skin and hair healthy and strong

Foods rich in Vitamin K

Spinach, cabbage, cheese, green peas, pomegranate, kiwi, cashews, and avocados.

3. Vitamin D

Vitamin D is important for overall growth and development.

Importance of Vitamin D

--> Helps in the absorption of calcium and supports bone health.

--> Prevents osteoporosis and fractures

--> Beneficial for brain development and function

--> Encourages cognitive function, and 

--> Improves sleep quality

Foods rich in Vitamin D

Egg yolks, mushrooms, red meat, salmon, liver, fortified foods like dairy milk and plant milk, cereals, and orange juice.

4. Vitamin E

Vitamin E is an antioxidant that can help in protecting cells from damage.

Importance of Vitamin E

--> Reduces the risk of chronic diseases including heart disease and cancer

--> Improves immune function

Food rich in Vitamin E

Almonds, sunflower seeds, avocados, spinach, kiwi, and broccoli.

5. Vitamin C

Importance of Vitamin C

--> Increasing the capacity of the body to absorb iron 

--> Boosting immunity

--> Supports the maintenance of healthy bones, blood vessels, and skin

--> Promoting wound healing and cell protection.

Foods rich in Vitamin C

Oranges, kiwi, strawberries, broccoli, lemons, tomatoes, papayas, cloves, guavas, yellow capsicum, and parsley.

6. Vitamin B1

Vitamin B1 (also known as thiamin) is important for converting sugar and other carbohydrates into energy.

Importance of Vitamin B1

--> Prevents nerve damage and degeneration, and

--> Helps in the transmission of messages from the nervous system to different organs.

Foods rich in Vitamin B1

Lentils, green peas, brown rice, kidney beans, salmon, tuna, flax seeds, sunflower seeds, sesame seeds, nuts, and oatmeal.

7. Vitamin B2

Vitamin B2 (also known as riboflavin) is essential for the human body to perform a variety of body functions.

Importance of Vitamin B2

--> Helps in digestion and releases energy from food 

--> Boosts the production of red blood cells (RBC)

--> It activates vitamin B6 and produces vitamin B3

--> It prevents cognitive decline and cardiovascular diseases, and

--> Protects the liver against toxins

Food ideas for Vitamin B2

Almonds, mushrooms, low-fat dairy, eggs, spinach, soybeans, broccoli, and salmon.

8. Vitamin B3

Vitamin B3 (also known as niacin) is involved in the processes of converting carbohydrates into glucose and metabolizing fats and proteins.

Importance of Vitamin B3

--> It encourages the efficient functioning of the nervous system function, and 

--> Manages diabetes and prevents constipation.

Foods rich in Vitamin B3

Chicken, sweet potatoes, almonds, brown rice, avocados, mushrooms, green peas, sunflower seeds, peanuts, lentils, and broccoli.

9. Vitamin B5

Vitamin B5 (also known as pantothenic acid) is involved in the process of converting the food you eat into energy. It is important in the production and breakdown of fats.

Importance of Vitamin B5

--> Helps in the production of red blood cells (RBC) and adrenal hormones, and

--> Supports healthy immune and nervous system functions.

Foods rich in Vitamin B5

Eggs, lentils, milk, avocados, sweet potatoes, mushrooms, chicken, broccoli, peanuts, and salmon.

10. Vitamin B6

Vitamin B6 (also known as pyridoxine) is essential for a child’s brain growth to function normally.

Importance of Vitamin B6

--> Helps in the release of brain chemicals that regulate mood and

--> Supports brain development during pregnancy.

Foods rich in Vitamin B6

Chicken, chickpeas, fortified cereals, sweet potatoes, green peas, spinach, carrots, eggs, bananas, avocados, salmon, and tuna.

11. Vitamin B7

Vitamin B7 (also known as biotin) is essential for the health of your brain, eyes, skin, hair, liver, and nervous system.

Importance of Vitamin B7

--> It is necessary for the metabolism of cholesterol, certain amino acids, and fatty acids.

--> Protects against nerve cell damage, and

--> Helps in maintaining the nervous system in good shape

Foods rich in Vitamin B7

Eggs, almonds, sweet potatoes, spinach, bananas, mushrooms, avocados, nuts, cauliflower, and milk.

12. Vitamin B9

Vitamin B9 (also known as folic acid) I hope a lot of you have heard about the benefits of folic acid, especially when pregnant.

Importance of Vitamin B9

--> Producing DNA and RNA (the cell reproducers), which are used to create new blood cells.

--> It protects against heart disease, and

--> It works with B12 to form hemoglobin (RBC).

Foods rich in Vitamin B9

Peanuts, avocados, green beans, leafy green veggies, and grains.

13. Vitamin B12

Vitamin B12 (also known as cobalamin) contributes to the successful synthesis of DNA, healthy nervous system function, and energy production.

Importance of Vitamin B12

--> Actively contributes to the creation of RBC.

--> Supports the healthy maintenance of the nervous system and brain.

--> Helps in the relief of pain in different parts of the body.

--> Promotes good and consistent sleep patterns, and

--> Helps with mood improvement.

Food rich in Vitamin B12

Chicken, eggs, milk, curd, fortified cereals, and sardines.

Note: Plant-based foods do not contain Vitamin B12.

Is It Really Necessary For Children To Take Vitamin Supplements?

Not necessary. Children should consume a healthy, balanced diet that includes the following:

-->  Milk and dairy products like cheese and curd.

--> A variety of fresh fruits and leafy green vegetables.

--> Proteins like chicken, fish, meat, eggs, and

--> Whole grains like brown rice, steel-cut oats, and millet.

Which Children Need Vitamin Supplements?

Children who are picky eaters would not get the recommended number of vitamins. Children with chronic medical conditions or children who do not regularly consume balanced home-cooked foods. The parents of these children should consult a doctor before giving them any vitamin supplements.

Final Thought

Children’s body is a sturdy system that can perform all kinds of biological activities on their own by nature. But it expects help when it comes to vitamins. A well-balanced, healthy diet enters the picture here. Therefore, it is your duty as parents to ensure your children’s growth and development by serving them nutritious, home-cooked meals that are high in vitamins.

Based on my knowledge of children’s vitamin needs as well as independent research, I wrote this article.

I hope you like it.