Children’s Health: Essential Vitamins and Nutrients for Growing Kids

Most parents want to believe that children are eating the proper foods that will contribute to their overall health. The Centers for Disease Control and Prevention (CDC) points to the many benefits of optimal nutrition, such as maintaining strong bones, muscles, and brain development as well as supporting immunity, a healthy digestive system, and an ideal weight.

What Vitamins Are Most Important in Promoting Overall Health?

While it goes without saying that food is fuel for the body, there are some vitamins and minerals that the CDC puts an extra emphasis on to maintain the highest standards of nutrition for children.

Among them is Vitamin D to promote strong bones and prevent rickets, a condition that can occur in growing children who can develop softening bones that can lead to deformities and fractures. Whether from the sun or from their diet, children should consume up to 600 International Units (IU) daily. While milk and other dairy products are usually thought of in conjunction with Vitamin D (and calcium), other foods such as salmon, tuna, and eggs are considered good choices, as well as fortified foods such as certain juices, cereals, and yogurts.

Iron also ranks high in the list of priorities when it comes to children’s daily nutritional intake. Known as a catalyst for moving oxygen from the lungs to the rest of the body, its importance cannot be overlooked, as iron deficiency anemia can cause an individual to feel tired and short of breath. While this may sound manageable, additional symptoms such as chest pain, weakness, and headaches only intensify as the condition worsens. While the daily recommendation varies between 7 and 11 milligrams and differs between boys and girls during adolescence, the manner in which they will find them is exactly the same—by eating the right foods. Red meat, seafood, poultry, eggs, legumes, nuts, seeds, and whole grains will all deliver the dose of iron that is going to deliver the proper amount of oxygen to promote healthy development.

It is also worth noting that mixing meats with some types of beans or leafy greens can increase iron absorption from vegetables up to three times. Additionally, foods such as citrus, potatoes, and strawberries that are rich in Vitamin C also help to increase absorption rates. It is also said that cooking in a cast-iron skillet can impact absorption.

Perhaps one of the unsung heroes in the proper development of children is the impact of zinc on the body. This trace mineral is known to support brain structure and function as well as stave off infectious diseases such as colds, pneumonia, and diarrhea. Since the body does not store zinc, it is important to consume foods daily that contain it to achieve the 3 to 8 milligrams the CDC recommends for children ages 1 to 13 years old, such as pork, turkey, chicken, eggs, nuts, and whole wheat bread. Deficiencies are believed to be linked to cognitive development, motor development, activity, and attention issues, among others.

Should Children Take Vitamins?

This is a common question from parents, yet it comes with a complicated answer. In short, if children are getting the proper amount of nutrients from a well-balanced diet, they should not require supplements. Even those who are considered picky eaters generally are getting what they need from the food they eat.

It is also important to note that there is a realistic issue of “too much of a good thing,” as ingesting too much of any one type of vitamin or nutrient can become toxic to the body. Therefore, it is important to know what your child is consuming when it comes to food as well as dietary supplements.

Talk to a Kent Island Pharmacist at Chesapeake Rx About Your Child’s Needs

Making sure your child has a nutritionally balanced diet is key to maintaining their overall health and wellness. If you believe one or more nutrients are lacking from their diet, talk with a Kent Island pharmacist at Chesapeake Rx about your concerns. Their extensive knowledge can provide peace of mind as well as guidance in making sure their dietary needs are met. Call 443-249-3134 or contact us online. Our Stevensville, Maryland location proudly serves customers in Chester and Kent Island.