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Get the Right Nutrition for your Children

Get the Right Nutrition for your Children

By B Soberano

Children have unique nutritional needs, but these are based on the same core principles as nutrition for adults. Regular meals and healthy snacks that include fruits and vegetables, dairy products, lean meats, fish, poultry, eggs, legumes and nuts contribute to proper growth and development.

Despite the best efforts of parents and caregivers, some children may not be getting all the nutrients they need. Common nutrient deficiencies in children include vitamins A and D, folate, iron, calcium and iodine. In some instances, additional supplementation may be recommended by a paediatrician or healthcare practitioner, especially if your child follows a vegan or vegetarian diet or needs to avoid certain foods due to allergies or intolerances.

Solgar Children's Nutrition U-Cubes Calcium & Vitamin D3

Did You Know?

The UK government recommends all children aged 6 months to 5 years are given vitamin supplements containing vitamins A, C and D every day. Children need at least 1 hour of physical activity every day.

Top Tip: Encourage your child to eat a variety of foods in the proportions recommended by the Eatwell Guide.

Show your kids how it’s done: Children tend to copy their parents’ lifestyle and eating habits, so it is important that we set a good example for the littlest members of our families.

We know that every child needs carbohydrates for energy, protein for growth and repair and small amounts of healthy fats for energy, nutrient absorption and cell function. These three food groups provide the crucial nutrients for your child’s health and development.

Let’s have a look at some of the key micronutrients every child needs:

Vitamin A

This fat-soluble vitamin is found in carrots, butternut squash, spinach, bell peppers and tuna. It is important for healthy skin and vision. Vitamin A helps to make a protein called rhodopsin that helps us see in dim light, while also supporting a healthy immune system.

Vitamin C

Vitamin C is a water-soluble vitamin that the human body cannot produce and we must rely on the foods we eat to provide this immune-supporting nutrient. It aids healthy gums, teeth and bones by helping the body make collagen. Vitamin C-rich foods include guavas, kiwifruit, strawberries, citrus fruits, broccoli and kale.

Vitamin D

Important for healthy bones and teeth, this fat-soluble vitamin aids the uptake of calcium from the gut. Vitamin D is also important for healthy immune system function in children.

Vitamin D is mainly produced in the body from the interaction of sunlight on skin and very little is present in the foods we eat. For this reason, supplementation may be recommended by a healthcare practitioner for children who spend the majority of their day indoors and during winter months when exposure to sunlight is limited.

The Scientific Advisory Committee on Nutrition (SACN) recommends that children over 12 months of age should have a vitamin D intake of 10mcg or 400IU per day.

Calcium

Calcium is a key mineral found in dairy foods and leafy green vegetables that is needed to support growth and development in children and maintains bones and teeth while helping with muscle contractions and nerve transmission. Ensuring an adequate intake of calcium during childhood and adolescence is crucial for optimising peak bone mass and supporting bone health later in life.

Iodine

Iodine is an essential trace mineral that is needed in small amounts. It is obtained from foods like eggs, cow’s milk, fish and sea vegetables.

Your child’s developing brain needs iodine and it also supports healthy thyroid function. The thyroid gland regulates metabolism and is vital in helping produce energy for play.

Globally it is estimated that 241 million school-age children have insufficient dietary iodine intake. Iodine deficiency may be more severe in developing countries but it equally affects developed and developing countries.

Iron

Iron is a mineral that helps the body make red blood cells and haemoglobin, which is the pigment in blood that makes it appear red and helps transport oxygen to every cell in the body. Iron is also vital for energy production and is found in foods including red meat, shellfish, dried peaches, raisins and quinoa. If following a vegan or vegetarian diet, your paediatrician may suggest additional iron supplementation to support your child’s intake of this important nutrient.

Signs of iron deficiency in children include pale skin, fatigue, cold hands and feet or cravings for non-food substances like ice and sand. If you suspect iron deficiency please speak to your child’s doctor.

Omega-3 Fatty Acids

The human brain grows the most from birth until the age of two years but not all areas of the brain are fully developed by this age and the brain continues to develop throughout childhood and adolescence.

Did You Know?
DHA makes up over 90% of the omega-3 fatty acids found in the brain but it must be replenished.

The omega-3 fatty acid known as docosahexaenoic acid or DHA is essential for a child’s normal brain function and helps support optimal visual and brain development. Children often have a low intake of this important fatty acid and research shows that DHA supplementation may help to support cognition in children and toddlers.

Omega-3 fatty acids need to be obtained from the diet and the best source is oily fish such as salmon, mackerel, trout and sardines.  Eating two portions of oily fish a week helps to provide the omega-3s growing brains need. If this isn’t possible, your child’s doctor may recommend a fish oil or omega-3 supplement.

    What is a child’s fish portion size?
  • Age 2-3: ≈ 1 oz.
  • Age 2-7: ≈ 2 oz.
  • Age 8-10: ≈ 3 oz.
  • Age 11 +: ≈ 4 oz.

In summary, children need a varied and balanced diet, exercise and plenty of love, care and attention and help your children stay healthy by limiting sugary drinks and snacks that are high in fat, salt and calories.

Solgar has several supplements formulated to complement a balanced diet and support the nutritional needs of children including:

Lit’l Squirts Children’s Chewable DHA Chewie-Gels

SOLGAR® Lit'l Squirts Children's Chewable DHA is especially designed for kids which come in a great-tasting natural fruit punch flavour in a fun fish shape. Each Chewie-Gel™ provides 100 mg of molecularly distilled and highly stable DHA to support children’s healthy brain and visual development.

The following products are all suitable for vegans and vegetarians.

Kangavites Vitamin C 100 mg

SOLGAR® Kangavites® Vitamin C 100 mg is part of a range especially formulated for children. These delicious chewable tablets have a natural orange burst flavour and provide vitamin C to support a healthy immune system.

Kangavites® Multivitamin and Mineral Chewable

Solgar Kangavites Multivitamins Bouncing Berry

SOLGAR® Kangavites® is a chewable multivitamin and mineral formula, suitable for children aged 3 upwards. Each Kangavites® product has been carefully formulated, based on nutritional expertise and science, to support the healthy lifestyle habits of children. Available in both Tropical Punch and Bouncing Berry flavours.

With 28 active ingredients including nutrients such as calcium, magnesium, iron, iodine and vitamin C, D and B's, Kangavites® Multivitamin and Mineral Chewable, alongside a healthy and balanced diet, is an excellent way to help nourish children’s growth and development.

  • Calcium and vitamin D are needed for normal growth and development of bone in children
  • Iodine contributes to the normal growth of children
  • Iron contributes to normal cognitive development of children
  • Vitamin D contributes to the normal function of the immune system in children.

U-Cubes Children’s Vitamin C Gummies

SOLGAR® U-Cubes Children’s Vitamin C Gummies are formulated to support the unique nutritional needs of children. These great-tasting gummies provide immune support with vitamin C.  They are fun-to-eat and feature two delicious natural flavours – strawberry and orange. Two gummies provide 250 mg of vitamin C.

U-Cubes Calcium and Vitamin D Gummies

SOLGAR® U-Cubes Children’s Calcium with Vitamin D3 Gummies. Formulated to support the unique nutritional needs of children, these great-tasting strawberry-flavoured gummies provide calcium and vitamin D3 in a fun-to-eat format.  The calcium and vitamin D3 in these gummies support healthy bones and teeth in children with vitamin D also supporting immune system health. Two strawberry-flavoured gummies provide 250 mg Calcium and 300 IU Vitamin D3.

Disclaimer: Food supplements do not replace a healthy and varied diet and exercise.

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References:

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