6 minIn order for your child to grow up healthy and active, it is essential that they get enough vitamins and minerals. Unfortunately, children sometimes do not get the recommended amounts. Picky eaters, food intolerances, a plant-based diet or insufficient sunlight can all play a role in this! Curious to know why? Our experts explain it for you in the article below.
In this article, you will read:
- Why sufficient vitamins and minerals are so important for children
- How your child can develop a deficiency
- What you can do as a parent
- When supplements are a good addition
The importance of sufficient vitamins and minerals in children
During childhood, children make enormous leaps in their growth and development. Sufficient vitamins and minerals for children are essential for healthy growth, strong bones and a good immune system. Vitamin C, vitamin D and zinc are important building blocks for a well-functioning immune system, while vitamin A is important for good vision and healthy skin, and B vitamins, such as B12, contribute to energy, concentration and proper functioning of the nervous system.
Minerals also play an important role. Iron transports oxygen in the blood and helps prevent fatigue, calcium builds strong bones and teeth, and magnesium supports muscles, nerves and relaxation. A deficiency of these essential nutrients can slow growth and affect your child's overall health.
Good nutrition not only contributes to physical health, but also to the mental development of children. Omega-3 fatty acids, vitamin B12 and iron support brain function, concentration and mood. Getting enough of these nutrients can contribute to better school performance and a stable mood.
It is therefore important that children consume enough of these different vitamins and minerals. Unfortunately, this is not always possible, for various reasons.
Reasons for deficiencies in children
Limited food choices
Some children are naturally picky eaters and tend to choose only a limited number of foods. For example, if your child does not want to eat vegetables or fruit, what do you do? This can lead to deficiencies in essential vitamins and minerals.
By being creative in preparing food and slowly introducing children to new foods, you can increase your child's interest in new foods! Involving them in cooking and creating a pleasant atmosphere at the table can also encourage your child to eat new things. Read our other tips for parents of fussy eaters.
Dietary restrictions
Children with specific dietary patterns, such as a vegan or vegetarian diet, are more at risk of missing out on certain nutrients if their diet is not sufficiently varied. Vitamin B12 and omega-3 fatty acids are particularly important to pay extra attention to, as these are mainly found in animal products. As a parent, it is essential to ensure a balanced diet and, where necessary, add supplements so that your child gets all the vitamins and minerals they need for optimal growth and development.
Food allergies or intolerances
Children with food allergies or intolerances are sometimes unable to eat certain foods that contain important vitamins and minerals. Examples include gluten and lactose intolerances. As a parent, it is important to provide alternative sources, such as lactose-free milk. An allergist or dietitian can also help by drawing up a diet for your child and recommending substitute products.
Growth spurts
During a growth spurt, your child needs more nutrients because the body uses more energy to grow! A balanced diet with sufficient vitamins, minerals and building blocks (proteins) supports your child's growth spurt.
Insufficient exposure to sunlight
Vitamin D is partly produced by exposure to sunlight. Children who do not play outside enough or who live in areas with little sunlight develop a vitamin D deficiency. Encourage your children to play outside and consider a vitamin D supplement, especially during the winter months.
Stress or illness
Stress or illness can reduce your child's appetite, leading to nutrient deficiencies. Try to provide a supportive environment for your child and, when they are ill, give them easily digestible food (preferably with a protein component), such as vegetable soup with chicken meatballs.
What you can do as a parent
As a parent, there is a lot you can do to improve your child's intake of vitamins and minerals. Make food appealing by using colourful plates and fun shapes, and involve your child in preparing meals. Ensure regular mealtimes, introduce new flavours gradually and set a good example by eating healthily yourself. Let your child play outside every day to get enough sunlight and vitamin D, and consider supplements for fussy eaters or special needs.
Supplements: when to use them and when not to?
Not every child needs supplements, but in the above cases they can be a valuable addition. Especially if your child consistently has a deficiency in certain vitamins and/or minerals. Always ensure that the dosage is appropriate for your child's age and preferably choose supplements in a natural and easily absorbable form. If in doubt, it is always wise to seek advice from a doctor or dietitian.
Conclusion
Sufficient vitamins and minerals are the building blocks for healthy growth, strong bones and good immunity in children. However, many children do not always get everything they need, due to picky eating, dietary restrictions or simply too little sunlight. By ensuring a varied diet, sufficient outdoor playtime and, where necessary, an appropriate supplement, you can help your child grow up strong, energetic and healthy. Small changes in diet and lifestyle can make a world of difference.
