Vitamins for children in the winter: how to support the body?

Vitamins for children in the winter: how to support the body?

Section 1: Winter and calls for the immunity of the child

Winter is the magical season, but it also represents a serious challenge for the child’s body. A short daylight hours, a decrease in physical activity, the predominance of calorie foods and, of course, seasonal epidemics of influenza and SARS – all this weakens the child’s immune system and makes it more susceptible to diseases. In the winter, the production of vitamin D is reduced under the influence of sunlight, which is critically important for the immune function and bone health. The increased concentration of people in closed rooms, such as schools, kindergartens and shopping centers, contributes to the rapid spread of infections. Dry air in heated rooms overdles the mucous membranes of the respiratory tract, which are the first line of protection of the body from viruses and bacteria. In such conditions, the correct and timely use of vitamins plays a key role in maintaining health and strengthening the immunity of children. The deficiency of vitamins in the winter can manifest itself in the form of frequent colds, fatigue, irritability, deterioration of appetite and sleep problems. Therefore, it is important to understand what kind of vitamins children need in winter and how to take them correctly.

Section 2: Key vitamins and their role in the winter period

Not all vitamins are equally important in the winter. Some of them play a key role in maintaining immunity, protecting against infections and ensuring the normal functioning of the body. Let’s look at the most important of them:

• Vitamin D (calciferol): Of course, vitamin D is one of the most important vitamins for children in the winter. It is synthesized in the skin under the influence of sunlight, but in winter it is not enough. Vitamin D plays a key role in the regulation of the immune system, helps to fight infections and reduces the risk of respiratory diseases. It is also necessary for the absorption of calcium and phosphorus, which is important for the health of bones and teeth. Vitamin D deficiency can lead to rickets in children, as well as increased susceptibility to infections. The recommended daily dose of vitamin D for children depends on age and individual needs, but usually is 600-1000 IU (international units). Vitamin D can be obtained from foods such as fatty fish (salmon, tuna, mackerel), egg yolk and enriched products (milk, yogurt, cereals). However, in most cases, additional intake of vitamin D is recommended in the form of drops or tablets.

• Vitamin C (ascorbic acid): Vitamin C is a powerful antioxidant that helps protect the body cells from damage caused by free radicals. It also plays an important role in maintaining the immune system, stimulates the production of antibodies and increases the activity of immune cells. Vitamin C helps reduce the duration and severity of colds. It also participates in the synthesis of collagen, which is necessary for the health of the skin, bones and blood vessels. Vitamin C does not accumulate in the body, so it is important to get it from food or additives daily. The recommended daily dose of vitamin C for children depends on age, but usually is 40-75 mg. Vitamin C is contained in a large number of fruits and vegetables, such as citrus fruits (oranges, lemons, grapefruits), kiwi, strawberries, bell pepper, broccoli and spinach.

• Vitamin A (Retinol): Vitamin A is necessary to maintain the health of the mucous membranes of the respiratory tract, which are the first line of protecting the body from infections. He also plays an important role in vision, growth and development. Vitamin A helps strengthen the immune system and reduce the risk of respiratory diseases. Vitamin A deficiency can lead to dry eyes, vision of vision in the dark and increased susceptibility to infections. The recommended daily dose of vitamin A for children depends on age, but usually is 400-600 μg. Vitamin A is contained in a large number of animal products, such as liver, egg yolk, butter and cheese. It is also found in plant products in the form of beta-carotene, which is converted into vitamin A in the body. Beta-carotene is found in carrots, pumpkin, sweet potatoes and dark green leafy vegetables.

• B vitamins B: B vitamins play an important role in energy exchange, nervous system and the immune system. They help the body process food in energy, support the health of nerve cells and contribute to antibodies. The lack of vitamins of group B can lead to fatigue, irritability, worsening appetite and sleep problems. Group B vitamins include:

  • Vitamin B1 (TIAMIN): It is necessary for energy exchange and health of the nervous system.
  • Vitamin B2 (Riboflavin): Participates in energy metabolism and supports the health of the skin and mucous membranes.
  • Vitamin B3 (Niacin): It is necessary for energy exchange and health of the nervous system.
  • Vitamin B5 (pantotenic acid): Participates in the energy exchange and synthesis of hormones.
  • Vitamin B6 (Pyridoxin): It is necessary for the health of the nervous system and the immune system.
  • Vitamin B7 (Biotin): Participates in energy exchange and supports the health of the skin, hair and nails.
  • Vitamin B9 (folic acid): It is necessary for the growth and development of cells.
  • Vitamin B12 (cobalamin): It is necessary for the health of the nervous system and the formation of red blood cells.

  B vitamins are contained in a large amount of food, such as meat, fish, poultry, eggs, dairy products, whole grain products, legumes and nuts.

• Vitamin E (Tokoferol): Vitamin E is a powerful antioxidant that helps protect the body cells from damage caused by free radicals. It also plays an important role in the immune system and helps to strengthen the body’s protection from infections. Vitamin E is found in vegetable oils, nuts, seeds and green leafy vegetables.

Section 3: Minerals necessary for immunity in winter

In addition to vitamins, minerals play an important role in maintaining the immunity of children in the winter. They participate in various biochemical processes in the body and are necessary for the normal functioning of the immune system.

• Zinc: Zinc is one of the most important minerals for immunity. It plays a key role in the development and functioning of immune cells, such as T-lymphocytes and B-lymphocytes. Zinc helps to fight infections, reduces the duration and severity of colds. Zinc deficiency can lead to a weakening of immunity and increased susceptibility to infections. The recommended daily dose of zinc for children depends on age, but usually 5-10 mg. Zinc is contained in a large number of animal products, such as meat, poultry, fish and seafood. It is also contained in plant products, such as legumes, nuts and seeds, but is absorbed from them worse.

• Selenium: Selenium is an antioxidant that helps protect the body cells from damage caused by free radicals. It also plays an important role in the immune system and helps to strengthen the body’s protection from infections. Selenium is found in Brazilian nuts, seafood, meat and poultry.

• Iron: Iron is necessary for the formation of hemoglobin, which transfers oxygen to the cells of the body. It also plays an important role in the immune system and helps to fight infections. Iron deficiency can lead to anemia, fatigue and weakening of immunity. The recommended daily dose of iron for children depends on age, but usually is 7-10 mg. Iron is contained in a large number of animal products, such as meat, poultry and fish. It is also contained in plant products, such as legumes, spinach and enriched cereals, but is absorbed from them worse. To improve the absorption of iron from plant products, it is recommended to use them along with products rich in vitamin C.

• Copper: Copper is necessary for the formation of red blood cells and maintaining the health of the nervous system. It also plays an important role in the immune system and helps to fight infections. Copper is contained in seafood, nuts, seeds and legumes.

Section 4: food products rich in vitamins and minerals

The best way to provide the child with the necessary vitamins and minerals is a balanced and diverse diet. In the winter, it is especially important to include in the child’s diet products rich in vitamins and minerals necessary to maintain immunity.

• Fruits and vegetables: Fruits and vegetables are an excellent source of vitamins, minerals and antioxidants. In the winter, citrus fruits (oranges, lemons, grapefruits), kiwi, strawberries, bell pepper, broccoli, spinach, carrots, pumpkin and sweet potatoes are especially useful. Try to make a child every day eat several portions of fruits and vegetables.

• Fat fish: Fat fish (salmon, tuna, mackerel) is an excellent source of vitamin D and omega-3 fatty acids. Omega-3 fatty acids have anti-inflammatory properties and help strengthen the immune system. It is recommended to consume fatty fish 2-3 times a week.

• Eggs: Eggs are an excellent source of vitamin D, vitamin A and B vitamins. It is recommended to use 1-2 eggs per day.

• Dairy products: Dairy products (milk, yogurt, cheese) are an excellent source of calcium, vitamin D and B vitamins B. Choose dairy products enriched with vitamin D.

• Nuts and seeds: Nuts and seeds are an excellent source of vitamin E, zinc, selenium and other beneficial substances. It is recommended to use a small number of nuts and seeds daily.

• Legumes: Legumes (beans, peas, lentils) – an excellent source of iron, zinc and vitamins of group B.

• Meat and poultry: Meat and poultry are an excellent source of iron, zinc and vitamins of group B. Choose low -fat varieties of meat and poultry.

Section 5: Vitamin complexes: necessity and choice

It is not always possible to provide the child with the necessary vitamins and minerals only with the help of nutrition. In some cases, additional intake of vitamin complexes may be required.

• Indications for taking vitamin complexes:

  • Unstable nutrition.
  • Restrictions on nutrition (for example, vegetarianism).
  • Frequent colds.
  • Chronic diseases.
  • The period of active growth and development.
  • Accommodation in the region with a lack of sunlight.

• Criteria for choosing a vitamin complex:

  • Child’s age: Choose a vitamin complex designed for your child’s age.
  • Composition: Pay attention to the composition of the vitamin complex. It should contain vitamins and minerals necessary to maintain immunity in the winter (vitamin D, vitamin C, vitamin A, vitamins of group B, zinc, selenium).
  • Dosage: Make sure that the dosage of vitamins and minerals complies with the recommended standards for the age of your child.
  • Output form: Choose a convenient form of release of the vitamin complex (drops, tablets, chewing loafers).
  • Manufacturer: Choose vitamin complexes from well -known and trusted manufacturers.
  • Reviews: Read other parents’ reviews about the vitamin complex.
  • Consultation with a doctor: Before taking the vitamin complex, be sure to consult a doctor.

• Rules for taking vitamin complexes:

  • Take the vitamin complex in accordance with the instructions.
  • Do not exceed the recommended dosage.
  • Take a vitamin complex during meals or after eating.
  • Keep a vitamin complex in an inaccessible place for children.

Section 6: Other ways to support the child’s immunity in winter

In addition to proper nutrition and taking vitamins, there are other ways to support the child’s immunity in the winter.

• Compliance with the regime of the day: It is important that the child gets enough sleep, goes to bed in time and wake up. The lack of sleep weakens the immune system.

• Regular physical activity: Physical activity helps strengthen the immune system and increase resistance to infections. It is recommended that the child engage in physical exercises for at least 30 minutes a day.

• Ventilation of the room: Protect the room regularly to provide access for fresh air. Dry air in heated rooms overdles the mucous membranes of the respiratory tract, which are the first line of protection of the body from viruses and bacteria.

• Air moisture: Use a humidifier to maintain an optimal level of humidity in the room.

• Washing hands: Teach the child to regularly wash his hands with soap to prevent the spread of infections.

• Avoiding contact with sick people: Try to avoid contact of a child with sick people.

• Vaccination: Vaccination is an effective way to protect against infectious diseases. Timely vaccinate the child in accordance with the National Vaccination Calendar.

• Hardening: Hardening helps strengthen the immune system and increase resistance to hypothermia. Start hardening gradually, with wiping with cool water and gradually proceed to dousing.

Section 7: Folk remedies to strengthen immunity

In addition to traditional methods, you can use folk remedies to strengthen the child’s immunity in the winter. However, before using any folk remedies, it is necessary to consult a doctor.

• Tea with lemon and honey: Tea with lemon and honey is an excellent tool for strengthening immunity and alleviate the symptoms of colds. The lemon is rich in vitamin C, and honey has antibacterial properties.

• Rosehip infusion: Rosehip infusion is an excellent source of vitamin C. It helps to strengthen the immune system and increase resistance to infections.

• Cranberry fruits: Cranberry fruit drinks have anti -inflammatory and antibacterial properties. It helps to fight infections and strengthens the immune system.

• Garlic and onions: Garlic and onions have antibacterial and antiviral properties. Add them to food or use for inhalation.

• Ginger: Ginger has anti -inflammatory and antioxidant properties. Add it to tea or use it for the preparation of soups and other dishes.

Section 8: possible risks and warnings

Despite the benefits of vitamins and minerals, it is important to remember possible risks and warnings.

• Hypervitaminosis: An overdose of vitamins can lead to hypervitaminosis, which can be harmful to health. Do not exceed the recommended dosage of vitamins and minerals.

• Allergic reactions: Some children may have allergies to certain vitamins or minerals. When allergic reactions appear (rash, itching, edema), it is necessary to stop taking the vitamin complex and consult a doctor.

• Interaction with drugs: Some vitamins and minerals can interact with medicines. Before taking the vitamin complex, it is necessary to consult a doctor, especially if the child takes any medication.

• Poor vitamin complexes: On the market there are many low -quality vitamin complexes that may contain an insufficient amount of vitamins and minerals or contain harmful impurities. Choose vitamin complexes from well -known and trusted manufacturers.

Section 9: Conclusion

Maintaining the child’s immunity in the winter is an important task that requires an integrated approach. Proper nutrition, taking vitamins and minerals, compliance with the regime of the day, regular physical activity and other measures will help strengthen the child’s immune system and protect it from infections. Do not forget to consult a doctor before taking vitamin complexes and using folk remedies. Caring for the health of a child is an investment in his future!

Section 10: Frequently asked questions (FAQ)

• What are the most important vitamins for children in winter?
  The most important vitamins for children in winter are vitamin D, vitamin C, vitamin A and B vitamins B.

• Do I need to give a child vitamin complexes in winter?
  Not always. If the child eats balanced and diverse, then perhaps vitamin complexes are not needed. However, in some cases, such as an unbalanced diet, frequent colds or accommodation in the region with a lack of sunlight, additional intake of vitamin complexes may be required.

• How to choose a vitamin complex for a child?
  When choosing a vitamin complex, pay attention to the age of the child, composition, dosage, form of production, manufacturer and reviews of other parents. Before taking the vitamin complex, be sure to consult a doctor.

• Can an overdose of vitamins be harmful to the child?
  Yes, an overdose of vitamins can be harmful to health and lead to hypervitaminosis. Do not exceed the recommended dosage of vitamins and minerals.

• What foods are rich in vitamins and minerals necessary for immunity?
  Fruits and vegetables, oily fish, eggs, dairy products, nuts and seeds, legumes, meat and poultry.

• What folk remedies can be used to strengthen the child’s immunity?
  Tea with lemon and honey, rosehip infusion, cranberries, garlic and onions, ginger. However, before using any folk remedies, it is necessary to consult a doctor.

• How to strengthen the child’s immunity without vitamins?
  Compliance with the regime of the day, regular physical activity, ventilation of the room, moisturizing air, washing hands, avoiding contact with sick people, vaccination, hardening.

• When is it better to give a child vitamins: in the morning or in the evening?
  Most vitamins are recommended to be taken during food or after eating to improve their absorption. The time of taking vitamins is not of fundamental importance, but it is important to adhere to the same time every day.

• How long can you give your child vitamins?
  The duration of the intake of vitamins depends on the individual needs of the child and the recommendations of the doctor. Typically, vitamin complexes are taken courses, for example, for 1-2 months.

• What to do if a child is allergic to vitamins?
  When allergic reactions appear (rash, itching, edema), it is necessary to stop taking the vitamin complex and consult a doctor.