Vitamins for active children: which are needed?

Vitamins for active children: which are needed?

Section 1: Activity and the need for vitamins – the connection together

Active children are the embodiment of energy, movement and constant research of the world. They run, jump, play, study, and all this requires a huge amount of energy and nutrients. Unlike sedentary children, in active children, the need for certain vitamins and minerals increases significantly. This is due to the fact that their body works in high intensity mode, and therefore consumes more resources.

Physical activity leads to an increase in metabolism, which, in turn, increases the need for B vitamins, which play a key role in energy exchange. Active games and sports also create an increased load on the bones and muscles, which requires a sufficient amount of vitamin D, calcium and magnesium to maintain their health and strength. The immune system of active children is also subjected to greater load due to frequent contact with other children and the environment, so they need sufficient support for vitamins C and E, as well as zinc and selenium.

The disadvantage of vitamins in active children can manifest itself in various forms: increased fatigue, a decrease in concentration, frequent colds, slow recovery after physical exertion, muscle pain and joints, a decrease in appetite and sleep disturbance. Therefore, it is very important to provide an active child with a full and balanced diet, as well as, if necessary, additional use of vitamins and minerals.

Determining the optimal level of vitamins for active children is a complex task, since it depends on many factors, including age, gender, level of physical activity, individual characteristics of the body and health status. Therefore, before starting to give a child any vitamin additives, you need to consult a pediatrician or children’s nutritionist. The specialist will be able to assess the state of health of the child, identify possible deficits and choose the optimal dosage of vitamins and minerals.

Section 2: B vitamins – fuel for energy

B vitamins are a complex of water -soluble vitamins, which play a key role in energy exchange, functioning of the nervous system and bloodiness. For active children, group B vitamins are especially important, since they help transform food into energy necessary for physical activity and mental activity.

Vitamin B1 (TIAMIN): Participates in carbohydrate metabolism, providing the body with energy. The disadvantage of thiamine can lead to fatigue, irritability and a decrease in concentration. Sources: whole grain products, meat, legumes.
Vitamin B2 (Riboflavin): It is necessary for the metabolism of fats, proteins and carbohydrates, as well as to maintain the health of the skin and mucous membranes. The lack of riboflavin can manifest in the form of cracks in the corners of the mouth, inflammation of the tongue and sensitivity to light. Sources: dairy products, meat, eggs, green vegetables.
Vitamin B3 (Niacin): Participates in energy metabolism, synthesis of hormones and cholesterol, as well as in maintaining the health of the nervous system. The disadvantage of niacin can lead to weakness, fatigue, headaches and digestive problems. Sources: meat, fish, poultry, mushrooms, peanuts.
Vitamin B5 (pantotenic acid): It is necessary for the metabolism of fats, carbohydrates and proteins, as well as for the synthesis of hormones and antibodies. The disadvantage of pantothenic acid is rare, but can manifest itself in the form of fatigue, headaches and insomnia. Sources: meat, fish, poultry, eggs, dairy products, vegetables.
Vitamin B6 (Pyridoxin): Participates in the metabolism of proteins, the synthesis of neurotransmitters and hemoglobin, as well as in maintaining the health of the nervous system and immunity. The lack of pyridoxine can lead to irritability, depression, anemia and a decrease in immunity. Sources: meat, fish, poultry, bananas, potatoes, avocados.
Vitamin B7 (Biotin): It is necessary for the metabolism of fats, carbohydrates and proteins, as well as to maintain healthy skin, hair and nails. The disadvantage of biotin is rare, but can manifest itself in the form of hair loss, skin rashes and neurological disorders. Sources: eggs, liver, nuts, seeds.
Vitamin B9 (folic acid): Participates in the synthesis of DNA and RNA, as well as in the formation of red blood cells. It is especially important for pregnant women, but also necessary for children for normal growth and development. The deficiency of folic acid can lead to anemia, growth and development, as well as to neurological disorders. Sources: green leafy vegetables, legumes, oranges.
Vitamin B12 (cobalamin): It is necessary for the synthesis of DNA and RNA, as well as for the formation of red blood cells and maintaining the health of the nervous system. The disadvantage of cobalamin can lead to anemia, neurological disorders and growth and development delay. Sources: meat, fish, poultry, eggs, dairy products. Vegetarians and vegans recommend an additional intake of vitamin B12.

For active children, it is especially important to ensure sufficient consumption of group B vitamins from food. The child’s diet should include whole grain products, meat, fish, poultry, eggs, dairy products, legumes, nuts, seeds and green vegetables. If necessary, you can consider the possibility of additional intake of vitamin complexes containing group B vitamins. However, before starting to give the child any vitamin additives, it is necessary to consult a doctor.

Section 3: Vitamin D and calcium – a strong foundation for bones and muscles

Vitamin D and calcium are two key nutrients that are necessary for the health of bones and muscles. Vitamin D helps the body absorb calcium from food, and calcium, in turn, is the main building material for bones and teeth. For active children who are constantly subjected to physical exertion, vitamin D and calcium are especially important for maintaining bone strength and preventing injuries.

Vitamin D is synthesized in the skin under the influence of sunlight. However, in modern conditions, when children spend a lot of time in the room and use sunscreens, the synthesis of vitamin D may be insufficient. In addition, in the winter months, when there is little sunlight, vitamin D deficiency is especially common.

Vitamin D deficiency can lead to rickets in children (a disease characterized by bone deformation), as well as increased susceptibility to fractures. In addition, the lack of vitamin D can negatively affect the immune system and increase the risk of chronic diseases.

Calcium is found in dairy products, green leafy vegetables, nuts and seeds. However, not all children consume enough calcium from food. Calcium deficiency can lead to a decrease in bone density, increased susceptibility to fractures and growth retardation.

For active children, it is recommended to provide sufficient consumption of vitamin D and calcium from food. The child’s diet should include dairy products (milk, yogurt, cheese), green leafy vegetables (spinach, cabbage), nuts and seeds (almonds, sesame seeds). If necessary, you can consider the possibility of additional intake of vitamin complexes containing vitamin D and calcium. However, before starting to give a child any vitamin additives, you need to consult a doctor.

There are various forms of vitamin D, including vitamin D2 (ergocalciferol) and vitamin D3 (cholegalciferol). Vitamin D3 is synthesized in the skin under the influence of sunlight and is considered more effective than vitamin D2. Therefore, when choosing vitamin additives, it is recommended to give preference to drugs containing vitamin D3.

The dosage of vitamin D and calcium for children depends on age, gender, level of physical activity and health status. The recommended daily dose of vitamin D for children is 600 IU (international units). The recommended daily dose of calcium for children varies depending on age:

1-3 years: 700 mg
4-8 years: 1000 mg
9-18 years: 1300 mg

It is important to remember that an excess of vitamin D and calcium can also be harmful to health. Therefore, do not exceed the recommended dosages without consulting a doctor.

Section 4: Vitamins C and E, zinc and selenium – protection of immunity

Vitamins C and E, zinc and selenium are powerful antioxidants that play an important role in maintaining the immune system and protecting the body from free radicals. For active children who often come in contact with other children and the environment, these vitamins and minerals are especially important for the prevention of colds and strengthen immunity.

Vitamin C stimulates the production of leukocytes (white blood cells), which play a key role in the fight against infections. It is also involved in the synthesis of collagen necessary for the health of the skin, bones and blood vessels. Vitamin C is not synthesized in the human body, so it must be obtained from food.

Vitamin E protects the body cells from damage by free radicals. It also participates in the regulation of the immune system and maintaining skin health. Vitamin E is found in vegetable oils, nuts, seeds and green leafy vegetables.

Zinc is necessary for the normal functioning of the immune system, healing of wounds and cell growth. It also participates in the synthesis of proteins and DNA. Zinc is contained in meat, fish, poultry, legumes and nuts.

Selenium is a powerful antioxidant that protects the body cells from damage by free radicals. It also participates in the regulation of the immune system and maintaining the health of the thyroid gland. Selenium is found in meat, fish, poultry, eggs and Brazilian nuts.

The deficiency of vitamins C and E, zinc and selenium can lead to a decrease in immunity, increased susceptibility to colds, slow healing of wounds and other health problems.

For active children, it is recommended to provide sufficient consumption of vitamins C and E, zinc and selenium from food. The child’s diet should include fruits and vegetables rich in vitamin C (citrus fruits, kiwi, pepper, broccoli), vegetable oils, nuts and seeds rich in vitamin E, meat, fish, poultry, legumes and nuts rich in zinc, fish, poultry, eggs and Brazilian nuts rich in selenium. If necessary, you can consider the possibility of additional intake of vitamin complexes containing vitamins C and E, zinc and selenium. However, before starting to give a child any vitamin additives, you need to consult a doctor.

The recommended daily dose of vitamin C for children varies depending on age:

1-3 years: 15 mg
4-8 years: 25 mg
9-13 years old: 45 mg
14-18 years old: 75 mg (for boys) and 65 mg (for girls)

The recommended daily dose of vitamin E for children varies depending on age:

1-3 years: 6 mg
4-8 years: 7 mg
9-13 years old: 11 mg
14-18 years: 15 mg

The recommended daily dose of zinc for children varies depending on age:

1-3 years: 3 mg
4-8 years: 5 mg
9-13 years old: 8 mg
14-18 years old: 11 mg (for boys) and 9 mg (for girls)

The recommended daily dose of selenium for children varies depending on age:

1-3 years: 20 μg
4-8 years: 30 μg
9-13 years old: 40 μg
14-18 years: 55 mcg

It is important to remember that an excess of vitamins C and E, zinc and selenium can also be harmful to health. Therefore, do not exceed the recommended dosages without consulting a doctor.

Section 5: iron – oxygen for muscles

Iron is an important mineral that is necessary for the formation of hemoglobin, protein in red blood cells, which transfers oxygen from the lungs to the rest of the body. For active children who need enough oxygen to maintain physical activity, iron is especially important.

Iron deficiency can lead to anemia (low hemoglobin level in the blood), which can manifest itself in the form of fatigue, weakness, pallor of the skin, shortness of breath and dizziness. Anemia can also negatively affect the concentration of attention and academic performance.

Active children are more susceptible to iron deficiency than sedentary children, since they lose more iron with later and need more iron for the formation of hemoglobin.

Iron is found in meat, fish, poultry, legumes, green leafy vegetables and iron products enriched with iron. There are two types of iron: hemic iron (contained in animal products) and non -meter iron (contained in plant products). Hemic iron is better absorbed than non -meter iron.

To improve the absorption of a non -meter iron, it is recommended to consume products rich in vitamin C, simultaneously with products containing iron. For example, you can add lemon juice to a spinach salad or eat orange after using legumes.

Some products and drinks can prevent the assimilation of iron, such as tea, coffee, dairy products and products rich in calcium. Therefore, it is recommended to avoid the use of these products simultaneously with products containing iron.

For active children, it is recommended to provide sufficient consumption of iron from food. The child’s diet should include meat, fish, poultry, legumes, green leafy vegetables and iron products enriched with iron. If necessary, you can consider the possibility of additional administration of iron -containing drugs. However, before starting to give a child any iron additives, it is necessary to consult a doctor, since an overabundance of iron can be harmful to health.

The recommended daily dose of iron for children varies depending on age:

1-3 years: 7 mg
4-8 years: 10 mg
9-13 years old: 8 mg
14-18 years old: 11 mg (for boys) and 15 mg (for girls)

Section 6: omega-3 fatty acids-food for the brain

Omega-3 fatty acids are polyunsaturated fats that are necessary for the health of the brain, heart and eyes. They also play an important role in the regulation of inflammation and maintaining the immune system. For active children who need good concentration of attention and cognitive functions for learning and physical activity, omega-3 fatty acids are especially important.

There are three main types of omega-3 fatty acids: alpha-linolenic acid (ALK), eikosapendaenoic acid (EPK) and non-zahyxenoic acid (DHG). ALK is found in vegetable oils (linseed, soy, rapeseed), nuts and seeds. EPK and DGK are found in fatty fish (salmon, tuna, sardines, herring).

The body can convert Alc into EPK and DGK, but this process is not very effective. Therefore, it is recommended to consume foods that contain EPC and DGK.

Omega-3 deficiency can lead to problems with concentration, memory, training and behavior. It can also increase the risk of depression and other mental disorders.

For active children, it is recommended to provide sufficient consumption of omega-3 fatty acids from food. The child’s diet should include oily fish (2-3 times a week), vegetable oils (linen, soy, rape), nuts and seeds (walnuts, linen seeds, chia seeds). If necessary, you can consider the possibility of additional reception of the supplements of omega-3 fatty acids. However, before starting to give a child any additives, it is necessary to consult a doctor.

The dosage of omega-3 fatty acids for children depends on the age and state of health. The recommended daily dose of DHK for children is 100-250 mg.

When choosing the additives of omega-3 fatty acids, it is important to pay attention to the quality of the product and the content of the EPC and DGC. It is recommended to choose additives that are tested for the content of heavy metals and other pollutants.

Section 7: probiotics – intestinal health, health of the whole organism

Probiotics are living microorganisms that benefit health when used in sufficient quantities. They help maintain the balance of intestinal microflora, which is important for digestion, immunity and general health. For active children who are often subjected to stress and contact with various infections, probiotics can be especially useful to strengthen the immune system and maintain intestinal health.

The intestinal microflora consists of trillions of bacteria, fungi, viruses and other microorganisms. Most of these microorganisms are harmless, and some are even healthy. However, the imbalance of intestinal microflora (dysbiosis) can lead to various health problems, such as diarrhea, constipation, bloating, abdominal pain, allergies, eczema and reducing immunity.

Probiotics help restore the balance of intestinal microflora, suppressing the growth of harmful bacteria and stimulating the growth of beneficial bacteria. They can also improve digestion, absorption of nutrients and strengthen the immune system.

Probiotics are found in fermented products, such as yogurt, kefir, sauerkraut, kimchi and Miso. They are also available in the form of additives in the form of capsules, tablets, powders and liquids.

For active children, it is recommended to consume foods rich in probiotics, and if necessary, take probitics additives. However, before starting to give a child any probites, you need to consult a doctor.

When choosing probiotics additives, it is important to pay attention to the bacteria strains contained in the product and the number of living bacteria (a colony -forming units). It is recommended to choose additives containing various strains of bacteria, such as Lactobacillus and Bifidobacterium, and at least 1 billion CFO per dose.

Probiotics are usually safe for most children, but in rare cases they can cause side effects, such as bloating and gas. If the child has any side effects after taking probiotics, you should stop taking and consult a doctor.

Section 8: polyvitamins – an integrated approach to health

Polyvitamins are drugs containing a combination of various vitamins and minerals. They can be useful for active children who do not receive a sufficient amount of nutrients from food, or for children with certain medical conditions that require additional intake of vitamins and minerals.

Polyvitamins should not replace a healthy diet, but they can be a useful addition to a balanced diet.

When choosing polyvitamins for children, it is important to pay attention to the composition of the product and dosage of vitamins and minerals. It is recommended to choose polyvitamins that contain vitamins and minerals in quantities corresponding to the recommended daily doses for children of a certain age.

It is also important to pay attention to the form of polyvitamins. For young children, chewing tablets, syrups or drops are better suited. For older children, you can use capsules or ordinary tablets.

Polyvitamins are usually safe for most children, but in rare cases they can cause side effects, such as nausea, vomiting and diarrhea. If the child has any side effects after taking polyvitamins, you should stop taking and consult a doctor.

Polyvitamins intended for adults should not be given to the child, as they can contain too high dosages of certain vitamins and minerals, which can be harmful to the health of the child.

Before taking polyvitamins, you need to consult a doctor to make sure that they are safe and necessary for the child. The doctor will be able to assess the state of health of the child, identify possible deficits and choose the optimal dosage of polyvitamins.

Section 9: Nutrition – the basis of the health of an active child

Despite the important role of vitamins and minerals, the basis of the health of an active child is a full and balanced diet. Vitamins and minerals cannot replace a healthy diet, but only complement it.

In the diet of an active child, products should be present from all main groups:

Fruits and vegetables: rich in vitamins, minerals, fiber and antioxidants.
Grain products: provide the body with energy and fiber. It is recommended to give preference to whole grain products, such as whole grain bread, whole grain porridge and pasta from solid wheat varieties.
Protein products: necessary for the growth and restoration of muscles. Protein products include meat, fish, poultry, eggs, legumes, nuts and seeds.
Dairy products: are a source of calcium and vitamin D necessary for the health of bones and teeth.

It is important to limit the consumption of processed products, sweets and carbonated drinks, since they contain a lot of sugar, fat and salt, but few nutrients.

It is recommended to accustom a child to a healthy diet from an early age. It is necessary to offer the child a variety of products, cook at home and attract the child to cook food.

It is important to remember that each child is individual, and the needs for nutrients can vary depending on the age, gender, the level of physical activity and state of health. Therefore, it is recommended to consult a doctor or children’s nutritionist to obtain individual nutrition recommendations.

Section 10: Practical tips for parents

Offer the child a variety of products from all basic groups.
Prepare at home and attract the child to cook food.
Limit the consumption of processed products, sweets and carbonated drinks.
Encourage the child to physical activity.
Provide the child with a sufficient amount of sleep.
Regularly visit a doctor for preventive examinations.
Consult a doctor or children’s nutritionist to obtain individual nutrition recommendations.
Do not give the child vitamin supplements without consulting a doctor.
Keep vitamin additives in an inaccessible place for children.
Do not exceed the recommended dosages of vitamins and minerals.

Following these simple tips, you can provide your active child with all the necessary nutrients for health, growth and development. Remember that the child’s health is the most valuable thing you have!

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