7 Types of Minerals and Vitamins for Children
Windowofworld.com – Children need nutrition so that their growth and development go well. For this reason, the intake of essential nutrients, including children vitamins and minerals, must be included in their daily diet.
In order to be able to perform various activities, the child’s body needs carbohydrates, protein, fat, and various vitamins and minerals. These vitamins and minerals can be obtained by consuming a variety of different types of food.
Important Children’s Vitamins for Growth and Development
The following vitamins and minerals that are needed by the children body:
1. Vitamin A
So far, vitamin A is known to play an important role for eye health. Vitamin A does help us see in the dark and distinguish between colors. However, not only that the benefits of vitamin Vitamin A also plays a role in skin health, helps the immune system work against infections properly, supports the development and growth of children, and repair bones and tissues. Vitamin A can be obtained from two sources, namely animal sources in the form of retinoids (liver, eggs, dairy products) and vegetable sources in the form of carotenoids (spinach, carrots, sweet potatoes, red peppers, mangoes, papaya, apricots).
2. Vitamin B complex
Vitamin B consists of several types, namely: thiamine (vitamin B1), riboflavin (vitamin B2), niacin (vitamin B3), pantothenic acid (vitamin B5), pyridoxine (vitamin B6), biotin (vitamin B7), folic acid (vitamin B3) B9), and cobalamin (vitamin B12).
Vitamin B complex functions to help process food into body energy and store it; maintain the health of the nervous system, eyes and skin; helps the formation of hemoglobin (a substance in red blood cells that carries oxygen throughout the body); important for fat metabolism; and formation of red blood cells. This children’s vitamin can be obtained by consuming vegetables (peas, broccoli, spinach, asparagus, beans), fruit, eggs, whole grains, liver, milk, rice, meat, fish, chicken, potatoes, tomatoes, poultry, soybeans , beans, salmon, cheese and cereal.
3. Vitamin C
Vitamin C or also known as ascorbic acid has several functions, which help protect and protect body cells from damage, maintain connective tissue, help wound healing, maintain healthy gums and blood vessels, help the absorption of iron, and help the body fight infection. Vitamin C is obtained from eating oranges, guavas, red and green peppers, strawberries, broccoli, potatoes, kiwi, and tomatoes.
4. Vitamin D
There are two forms of vitamin D that are important for humans, namely vitamin D2 made by plants, and vitamin D3 made by human skin when exposed to sunlight. The main role of vitamin D is to maintain calcium and phosphorus levels in the blood.
Vitamin D also helps the body absorb calcium to form and maintain healthy bones and teeth, and protect the body from certain diseases, such as osteoporosis, high blood pressure, and cancer. Most vitamin D is obtained from sun exposure, but don’t forget to keep using sunscreen. In addition, this vitamin is also found in salmon, sardines, cobs, eggs, shiitake mushrooms, dairy products, and liver.
5. Vitamin E
This vitamin has an important function in maintaining the immune system, helping the child’s growth and development process to run perfectly, and maintaining the condition of blood vessels so that blood flow can run smoothly. Vitamin E can be obtained from almonds, spinach, broccoli, soybeans, and wheat.
Among other minerals, the amount of calcium in the body is the highest. The function of calcium, among others, is to help build strong and healthy bones and teeth, regulate muscle contraction (including heart muscle), and to ensure normal blood clotting. Calcium is contained in milk and its processed products, green leafy vegetables (broccoli, cabbage), soybeans, tofu, beans, sardines, and salmon.
Iron is a mineral that plays an important role in the formation of red blood cells. This red blood cell is responsible for carrying oxygen throughout the body. Iron deficiency can occur in adolescents, especially adolescent girls who start menstruating. Sources of iron include liver, red meat, nuts, dried fruit, seeds (brown rice), cereals, soy flour, dark green leafy vegetables, turkey, tuna and salmon.
Although needed by children, excessive levels of vitamins and minerals in the body are also not good for children’s health, which can actually cause various diseases. Before giving multivitamin supplements to infants and children, it is advisable to consult a doctor first, in order to get the right information about the type and amount of intake of minerals and vitamins of children, according to age and health conditions of the Little One.