Vitamins for healthy children

Vitamins and minerals are key elements of the total nutritional requirements of children. The body needs them only in tiny amounts. Since the hu­man body itself is unable to produce adequate amounts of many vitamins, they must be taken from the diet.

Health with natural nutrition are the buzzwords of modern times. Most parents now are more than aware that the best way to assure availability of a healthy diet full of vitamins and minerals for children is to emphasize on variety.

Prepare food each day from different food groups also meals with nutrients that complement each other. As much as possible, try to maximize the vitamin content in your child's diet. Here's a brief go through on vitamins and minerals necessary for the normal growth of children, and low down on some foods that contain them.

Vitamin A:

Enhances normal growth, aids in night and color vision, useful in tissue repair and a healthy skin. Rich sources of this vitamin in­clude ripe yellow fruits and vegetables, green leafy veg­gies, dairy products, egg yolk and liver.

B vitamins Group:

Have several functions, some of which are involved with carbohy­drate metabolism and pro­motion of red blood cell formation. They are found in meat (including liver), poultry, fish, soybean, milk, eggs, whole grains, some fruits, vegetables and en­riched breads and cereals.

Vitamin C:

Strengthens connective tissue, muscles, and skin, hastens the heal­ing of wounds and bones and increases resistance to infection. It protects us from damaging free radicals and is crucial for brain function. Vitamin C is found in citrus fruits, guavas, strawberries, toma­toes, potatoes, Brussels sprouts, spinach and broc­coli.

Vitamin D:

Promotes, tooth and bone formation and regulates the absorp­tion of minerals like calcium. Sources include egg yolks, fish oils, fortified dairy products and fortified margarine. Although some enthusiastic vitamin sup­porters insist that large doses of vitamin D - far greater than Recommended Daily Allowances - can build even stronger bones, there is no evidence to support this claim, and excessive quanti­ties of vitamin D are poten­tially toxic. Sunlight also contributes to dietary sources of vitamin D, stim­ulating the conversion of cholesterol in the skin to an active form of the vitamin.

Iron:

Is essential for the production of blood and the building of muscles especially during periods of rapid growth. When iron levels are low, the child may manifest symptoms such as irritability, listless­ness, depression and a low­ered resistance to infection. However, a deficiency of iron is much more common in adolescence. Once girls begin menstruation, they need much more iron than boys do. The best sources of iron include meat, poultry; liver, eggs. Rice flakes, green leafy veggies like spinach; beans, prunes and jaggery also contain modest amounts of iron. Some ready to eat cereals and flour enriched with iron are also readily available in the market.

Calcium:

Is necessary for healthy bone development as the child grows. An inadequate calcium intake dur­ing childhood not only affects present growth but might also help contribute to the development of weakened and porous bones (osteoporosis) in lat­er life. Low-fat milk, cheese, curd and sardines are ex­cellent sources of calcium. Cereals, beans like soybeans, veg­etables such as broccoli and spinach, dried fruits and fruits like black currants also contain mod­est amounts of calcium. Some fruit juices are now fortified and are a good source of calcium.

Minerals like magnesium are also important for healthy bones, nerves, and muscles. Zinc is important for our immune system.