Vitamins are very necessary for children to be healthy. Vitamins are required for healthy vision, strong bones, to provide resistance against disease, improve the immune system, for clotting of blood and for strong and healthy teeth. These vitamins should be included in the regular diet of children. Hence, the diet of children must include plenty of fruits and vegetables, milk and dairy products, fish, chicken and eggs and oatmeal.
These vitamins should be provided along with healthy food but not in the form of medication. The six main vitamins required for children are:
Vitamin A
Vitamin B
Vitamin C
Vitamin D
Vitamin E
Vitamin K
Vitamin A: It promotes natural growth of the child. It helps in bone and tissue repair, good vision, improved immune system and glowing skin. The average intake of vitamin A is 300mg/day for children up to 3 years and it ranges till 600mg/day for children up to 13 years old.
Sources of Vitamin A: Milk, cheese, eggs and vegetables like carrots, yams and squash are good sources of vitamin A.
Vitamin B: vitamins B2, B3, B6 and B12 aid the metabolism, energy production, and healthy circulatory system.
Sources of vitamin B: Meat, chicken, fish, nuts, eggs, milk, cheese and soya beans are good sources of vitamin B.
Vitamin C: Vitamin C promotes healthy muscles, connective tissue and skin. It helps to prevent cold and upper respiratory tract infections. The average intake of vitamin C ranges from 15 mg/day to 45 mg/day for children of age 3 years to 13 years respectively.
Sources of vitamin C: All the fruits of citrus family, strawberries, kiwi, tomatoes and green vegetables. One orange contains 70 mg of vitamin C.
Vitamin D: vitamin D promotes in bone and tooth formation and helps in absorbing calcium. The average intake of vitamin D is 5 mcg (200 IU)/day for children up to 13 years.
Sources of Vitamin D: Milk, cheese, yogurt, egg yolk and fish. Infants are exposed to sun rays in the early morning to develop vitamin d naturally.
Vitamin E: It is an anti oxidant that protects cells from the damaging free radicals that cause cancer and heart disease. The average intake of vitamin e is 6 – 11 mg/ day for children up to 13 years.
Sources of Vitamin E: Almonds, eggs, tomatoes, oatmeal, sunflower seeds are good sources of vitamin E.
Vitamin K: Vitamin K is necessary for blood clotting and synthesis of proteins in plasma, bones and kidneys.
Sources of vitamin k: It is found in spinach, lettuce, kale, cabbage, cauliflower, wheat bran, organ meats, cereals, meat and dairy products.
Decreased amounts of intake of any of these vitamins leads to diseases caused due to deficiency.