Vitamins in children nutrition - nutrition children

The correct functioning and development of the organism of small children depends not only on macronutrients [proteins, carbohydrates and lipids], but also on micronutrients, which include thirteen vitamins and twenty minerals. These substances are essential for human nutrition.

Although vitamins and minerals do not provide energy, they are crucial for macronutrient metabolism, growth, development, and immunity in children. Some also help prevent disease.

In this lesson, we will learn about the main vitamins the body needs, their classification, key functions, and the food sources that provide them.

What are vitamins?

Vitamins are organic micronutrients that act as catalysts in the body's physiological processes. Although the body needs only small amounts of vitamins, they must be obtained from food, as the body cannot produce them in sufficient quantities.

Vitamin requirements increase at certain stages, such as during pregnancy and lactation.

Classification of vitamins

Vitamins are divided into two main groups according to their solubility:

• Fat-soluble [A, D, E, K]: they are fat-soluble and are stored in the liver and adipose tissue. A deficit in fats in the diet can affect the absorption of these vitamins.

• Water-soluble [Group B and C]: They are soluble in water and are easily eliminated in the urine, so it is necessary to consume them regularly.

Described vitamins and their chemical name

Vitamin A: Retinol, Carotene [provitamin A]

Vitamin D: Cholecalciferol [D3], Ergocalciferol [D2]

Vitamin E: Tocopherol

Vitamin K: Phylloquinone [K1], Menaquinone [K2]

Vitamin B1: Thiamine

Vitamin B2: Riboflavin

Vitamin B3: Niacin, Nicotinic acid, Nicotinamide

Vitamin B5: Pantothenic Acid

Vitamin B6: Pyridoxine, Pyridoxal

Vitamin B8: Biotin

Vitamin B9: Folate

Vitamin B12: Cobalamins

Vitamin C: Ascorbic acid

Now we will see details about vitamins A and D.

Vitamin A [Retinol or Carotene]

Vitamin A includes compounds such as retinol and carotenes. Retinol is found in foods of animal origin such as liver, eggs and fatty dairy products. Carotenes, found in vegetables such as carrots and spinach, are converted to vitamin A in the body.

Functions of vitamin A

• Improves vision and supports the immune system.

• Helps maintain epithelial tissue [skin, mucous membranes, etc.].

• Participates in the production of sex hormones and liver enzymes.

• Carotenes act as antioxidants.

Vitamin A deficiencies

• May cause night vision problems or blindness.

• Stunts growth in children and adolescents.

• Increases the risk of respiratory and digestive infections.

Vitamin A excesses

• Excessive supplementation can cause problems such as dry skin and bone pain.

• High doses of carotenes in foods are not harmful, but can give a yellow tone to the skin.

Vitamin D [cholecalciferol]

Vitamin D is obtained through sun exposure and diet. Foods such as oily fish, fatty dairy products and cod liver oil are rich in vitamin D.

Functions of vitamin D

• Promotes body growth and bone mineralization.

• Promotes calcium and phosphorus absorption.

• Helps in the formation of muscle proteins.

• modulates the immune system

Vitamin D deficiencies

• Can cause rickets and stunted growth in children.

Vitamin D excesses

High doses can cause symptoms such as nausea, constipation and muscle wasting.