Vitamins for the development of the brain of children

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Vitamins for the development of the brain of children: complex review

I. Fundamental aspects of brain and nutritional development

The development of the brain of the child is a complex and dynamic process, which begins with conception and continuing until adulthood. This period is characterized by rapid growth, the formation of new neural connections (synaps) and the development of cognitive functions, such as memory, attention, speech and thinking. The optimal nutrition plays a critical role in supporting this development, providing building blocks and the necessary substances for the normal functioning of the brain. The lack of certain vitamins and minerals can negatively affect the cognitive abilities, learning and general mental health of the child.

A. Critical periods of brain development:

  1. Prenatal period (conception – birth): This period is the most vulnerable and most important for the development of the brain. The formation of the nervous tube, the migration of neurons and the initial formation of synapses depend on the sufficient intake of nutrients, especially folic acid, iron and omega-3 fatty acids. The deficiency of these substances can lead to serious neurological defects.

  2. Early childhood (birth – 3 years): During the first three years of life, the brain continues to grow quickly and develop. Intensive formation of synapses occurs, myelinization of nerve fibers (coating of nerves with myelin, which improves the rate of pulse transmission) and the formation of the basics of cognitive functions. B vitamins B, vitamin D and iodine play a key role in this process.

  3. Childhood (3 – 12 years): During this period, the brain becomes more specialized, executive functions (planning, organization, self -control) are developing and the ability to learn. Vitamin C, zinc and choline are important to support these processes.

  4. Adolescence (13 – 18 years): In adolescence, the brain continues to ripen, especially the prefrontal bark responsible for making decisions and social behavior. Iron, magnesium and vitamin E are important for maintaining cognitive function and emotional well -being.

B. The effect of nutrition on cognitive functions:

  • Memory: Some vitamins, such as B vitamins, play a role in the synthesis of neurotransmitters (chemicals that transmit signals between nerve cells) that are necessary for the formation and preservation of memory.
  • Attention and concentration: The deficiency of iron and zinc can lead to impaired attention and hyperactivity.
  • Learning: Sufficient consumption of omega-3 fatty acids and choline is associated with improving learning and academic performance.
  • Mood and behavior: Vitamin D and B vitamins participate in mood regulation and can affect behavior.

II. Key vitamins and minerals for children’s brain development

A. B vitamins B:

B vitamins are a group of water -soluble vitamins that play an important role in energy exchange, the functioning of the nervous system and the synthesis of neurotransmitters. B vitamins deficiency can lead to various neurological and mental problems.

  1. Vitamin B1 (TIAMIN):

    • Role: Tiamine is necessary for glucose metabolism, the main source of energy for the brain. It also participates in the synthesis of acetylcholine, neurotransmitter, important for memory and learning.
    • Deficiency symptoms: Irritability, fatigue, difficulties with concentration, memory impairment.
    • Sources: Whole grain products, pork, legumes, nuts.

  2. Vitamin B2 (Riboflavin):

    • Role: Riboflavin is involved in energy metabolism and protects nerve cells from oxidative stress.
    • Deficiency symptoms: Fatigue, inflammation of the mucous membranes, photophobia.
    • Sources: Dairy products, eggs, meat, green vegetables.

  3. Vitamin B3 (Niacin):

    • Role: Niacin is necessary for the energy exchange and synthesis of neurotransmitters, such as serotonin and dopamine, which play a role in the regulation of mood and behavior.
    • Deficiency symptoms: Weakness, fatigue, depression, memory impairment.
    • Sources: Meat, fish, poultry, nuts, whole grain products.

  4. Vitamin B5 (pantotenic acid):

    • Role: Pantotenic acid is necessary for the synthesis of coenzyme A, which plays a key role in the energy exchange and synthesis of neurotransmitters.
    • Deficiency symptoms: Fatigue, irritability, insomnia.
    • Sources: Widely distributed in food, especially in meat, eggs, dairy products, whole grains and vegetables.

  5. Vitamin B6 (Pyridoxin):

    • Role: Pyridoxine is involved in the synthesis of neurotransmitters, such as serotonin, dopamine and gamut, which regulate mood, sleep and behavior. It is also necessary for the metabolism of amino acids and the formation of Myelin.
    • Deficiency symptoms: Irritability, depression, cramps, sleep disturbance.
    • Sources: Meat, fish, poultry, bananas, potatoes, avocados.

  6. Vitamin B7 (Biotin):

    • Role: Biotin is involved in the metabolism of carbohydrates, fats and proteins. It is also necessary for the normal functioning of the nervous system.
    • Deficiency symptoms: Rare, but may include fatigue, depression, hair loss.
    • Sources: Eggs, nuts, seeds, liver.

  7. Vitamin B9 (folic acid):

    • Role: Folic acid is critical of the development of the nervous tube during pregnancy and is necessary for the synthesis of DNA and RNA, as well as for the formation of neurotransmitters.
    • Deficiency symptoms: Delayed development, anemia, neurological disorders.
    • Sources: Dark green leafy vegetables, legumes, enriched grain products.

  8. Vitamin B12 (cobalamin):

    • Role: Cobalamin is necessary for the formation of myelin, maintaining the normal functioning of nerve cells and DNA synthesis.
    • Deficiency symptoms: Delayed development, neurological disorders, anemia.
    • Sources: Products of animal origin (meat, fish, poultry, eggs, dairy products). Vegetarians and vegans need to take vitamin B12 additives.

B. Vitamin C (ascorbic acid):

  • Role: Vitamin C is a powerful antioxidant that protects the brain from damage by free radicals. It also participates in the synthesis of neurotransmitters, such as dopamine and norepinephrine, and is necessary for the formation of collagen, which supports the structure of the brain.
  • Deficiency symptoms: Fatigue, irritability, frequent infections, slow healing of wounds.
  • Sources: Citrus fruits, berries, pepper, broccoli, potatoes.

C. Vitamin D (calciferol):

  • Role: Vitamin D is important for the development of the brain, regulates the growth of nerve cells and is involved in the synthesis of neurotransmitters. It also plays a role in regulating mood and cognitive functions.
  • Deficiency symptoms: Delayed development, increased fatigue, depression, sleep disturbance.
  • Sources: Sunlight, oily fish (salmon, tuna), egg yolks, enriched products (milk, cereals). In the northern latitudes, it is often recommended to take vitamin D.

D. Vitamin E (Tokoferol):

  • Role: Vitamin E is an antioxidant that protects the brain from damage by free radicals. He also participates in maintaining the health of blood vessels in the brain.
  • Deficiency symptoms: Rare, but may include neurological disorders.
  • Sources: Vegetable oils, nuts, seeds, green leafy vegetables.

E. Iron:

  • Role: Iron is necessary for the transfer of oxygen to the brain and for the synthesis of neurotransmitters. Iron deficiency can lead to impaired cognitive functions, attention and behavior.
  • Deficiency symptoms: Fatigue, weakness, pallor of the skin, difficulties with concentration of attention, irritability.
  • Sources: Meat, poultry, fish, legumes, dark green leafy vegetables, enriched grain products. To improve iron absorption, it is recommended to use products rich in vitamin C, simultaneously with products containing iron.

F. Zinc:

  • Role: Zinc is involved in the growth and development of the brain, regulates the transmission of nerve impulses and protects the brain from oxidative stress. It is also important for immune function.
  • Deficiency symptoms: Delayed growth, impaired immunity, reduction of appetite, impaired attention.
  • Sources: Meat, poultry, seafood, nuts, seeds, legumes.

G. iodine:

  • Role: Iodine is necessary for the synthesis of thyroid hormones, which play an important role in the development of the brain, especially in the prenatal period and in early childhood. Iodine deficiency can lead to a delay in mental development and cretinism.
  • Deficiency symptoms: Increase in the thyroid gland (goiter), mental retardation, hypothyroidism.
  • Sources: Iodized salt, seafood, dairy products, eggs.

H. DOWN:

  • Role: Kholin is the predecessor of acetylcholine, neurotransmitter, important for memory and learning. It is also necessary for the formation of cell membranes and for the development of the brain in the prenatal period.
  • Deficiency symptoms: Violation of memory and learning, increased risk of developing defects in the nervous tube in the fetus.
  • Sources: Eggs, meat, poultry, fish, legumes, broccoli.

I. Omega-3 fatty acids (DHA and EPA):

  • Role: Omega-3 fatty acids, especially DHA (non-achexaenic acid), are important components of cell membranes in the brain and are necessary for the development of the brain, improve cognitive functions and vision. They also have anti -inflammatory properties.
  • Deficiency symptoms: Violation of vision, difficulties with learning, increased risk of depression.
  • Sources: Bold fish (salmon, tuna, mackerel), linen seed, chia seeds, walnuts, enriched products. For children who do not eat fish, it is recommended to take the additives of omega-3 fatty acids.

III. Ensuring sufficient consumption of vitamins and minerals

A. Balanced nutrition:

The best way to provide sufficient intake of vitamins and minerals is a balanced diet that includes a variety of products from all food groups:

  • Fruits and vegetables: We are rich in vitamins, minerals and antioxidants.
  • Whole grain products: A source of vitamins of group B and fiber.
  • Protein products: Meat, poultry, fish, eggs, legumes, nuts, seeds – a source of iron, zinc, choline and vitamins of group B.
  • Dairy products: Source of calcium, vitamin D and vitamins of group B.

B. Dietary recommendations for the age:

  • Breast-feeding: Breast milk is an ideal nutrition for babies in the first 6 months of life and contains all the necessary vitamins and minerals, with the exception of vitamin D, which is often recommended to be given in the form of additives.
  • Feed: Starting from 6 months, gradually introduce complementary foods, offering a variety of products rich in vitamins and minerals.
  • Children over 1 year: Offer a balanced diet corresponding to the age and needs of the child.
  • Teenagers: Consider the increased needs of adolescents in iron, calcium and other nutrients.

C. Food additives:

In some cases, it may take food additives to ensure a sufficient intake of certain vitamins and minerals. It is recommended to consult a doctor or nutritionist to determine if your child needs additives and in what dosage.

  • Vitamin D: It is often recommended for children, especially in the northern latitudes.
  • Iron: It can be recommended for children with iron deficiency or for those who do not use enough products rich in iron.
  • Omega-3 fatty acids: Recommended for children who do not eat fish.
  • Polyvitamins: It can be useful for children with a limited diet.

D. Factors affecting the assimilation of vitamins and minerals:

  • Intestinal health: A healthy intestine is important for the absorption of vitamins and minerals. Problems with digestion can prevent the absorption of nutrients.
  • Interaction of nutrients: Some nutrients can affect the assimilation of others. For example, vitamin C improves iron absorption.
  • Medicines: Some drugs may affect the absorption of vitamins and minerals.

IV. Risks of deficiency and excess of vitamins and minerals

A. The risks of deficiency:

The deficiency of vitamins and minerals can lead to various health problems, including:

  • Development of development: The lack of nutrients can slow down the physical and mental development of the child.
  • Disorders of cognitive functions: The deficiency of iron, iodine and other nutrients can negatively affect memory, attention and learning.
  • Immunity disorders: The lack of vitamins C and D, as well as zinc, can weaken the immune system and increase the risk of infections.
  • Mood and behavior violations: The deficiency of vitamins of group B, iron and omega-3 fatty acids can contribute to the development of depression, anxiety and other mental problems.

B. Excess risks:

Excessive consumption of vitamins and minerals can also be harmful to health. An excess of fat -soluble vitamins (A, D, E, K), which accumulate in the body and can lead to toxicity, is especially dangerous.

  • Vitamin A: Excessive consumption can cause nausea, vomiting, headache, hair loss and liver damage.
  • Vitamin D: Excessive consumption can cause nausea, vomiting, weakness and kidney damage.
  • Iron: Excessive consumption can cause nausea, vomiting, locking and damage to the liver.

It is important to adhere to the recommended dosages of vitamins and minerals and not give the child supplements without consulting a doctor.

V. Practical tips for parents

  • Plan a balanced meal: Make a menu that includes a variety of products from all food groups.
  • Offer fruits and vegetables at each meal: Make fruits and vegetables available and attractive to the child.
  • Limit the consumption of processed products, sugar and carbonated drinks: These products contain few nutrients and can displace useful foods from the diet.
  • Encourage healthy food habits from an early age: Teach the child to choose useful products and observe the diet.
  • Contact a doctor or a nutritionist for advice: If you have any questions or fears about your child’s nutrition, contact a specialist.
  • Read the labels on food: Pay attention to the content of vitamins and minerals in products.
  • Do not give your child supplements without consulting a doctor: Additives can be useful in some cases, but it is important to make sure that they are necessary and safe for your child.
  • Be an example for your child: Show the child that you yourself adhere to a healthy diet.
  • Consider the individual needs of the child: Some children may have increased needs for certain vitamins and minerals, for example, children with chronic diseases or children involved in sports.
  • Create a positive atmosphere at the table: Make food meals pleasant and relaxing for the child.

Following these tips, you can provide your child with a sufficient number of vitamins and minerals necessary for the healthy development of the brain and the whole organism. It is important to remember that a balanced diet and a healthy lifestyle are the key to the health and well -being of your child.

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