5 Important vitamins and minerals your child needs

When should you consider adding a supplement to your child's diet?

If your child is following a special diet; if your family is vegan or vegetarian, for example - as these diets can place children at risk of nutritional deficiencies, especially when it comes to calcium, iron, zinc, and vitamins B12 and D, which are all found naturally in products of animal origin. 

Your child may also need extra supplements if they have a condition which affects the absorption of nutrients, or increases the need for them, or if they have had surgery which affects the stomach and intestines. And, yes, parents of picky eaters also have reason to be concerned, as this may affect intake of micronutrients, iron and zinc.

5 Important vitamins and minerals your child needs

Vitamin A

Carrots are one of the most important sources of Vitamin A, along with sweet potatoes, egg yolks, fish oil, cabbage, spinach, apricots and broccoli, and help eyes adjust to changes in light. Vitamin A is also good for healthy skin, guards against infection, develops healthy cell growth and helps the linings of the intestines and lungs mature.

Vitamin C

Vitamin C is most famous as a cold and flu fighter. But, it also plays a role in the healthy development of red blood cells, as well as bones, connective tissue and muscles. It’s critical for strong bones and teeth, and plays a role in the development of neurotransmitters for the brain. Find it in strawberries, melons, cabbage, broccoli, mangoes, citrus fruit and tomatoes.

Vitamin D

Another nutrient we’ve heard a lot about recently, and for good reason: it’s integral to immune health, and regulates cell growth, promotes healthy teeth and bones, and helps the body absorb calcium. Although we get most of our Vitamin D from the sun, it is also found in oily fish, egg yolks and beef liver.

Vitamin E

An immune system booster; plus, it protects cell membranes and plays a role in repairing DNA. Sunflower seeds, avocados, wheatgerm, spinach, almonds and sweet potatoes are all great options.

Calcium

Essential in childhood as it helps build strong teeth and bones, but insufficient intake of this mineral during early years puts adults at risk for osteoporosis, too. Aside from that, it’s involved in helping muscles function efficiently, making blood clot and converting food to energy, and is vital for healthy nerves and hearts. Good sources include dairy, spinach, cabbage, white beans and kale.

What should you look for when choosing a nutritional supplement for your child?

Pediatrician Natasha Padayachee offers these guidelines:

• It is best to ask your healthcare professional about good sources of vital nutrients, as they will also be able to advise you on whether your child is likely to be deficient in any group of vitamins or minerals - if your child’s diet really isn’t able to deliver, they will guide you towards a sound product.

• Choose a well-known brand.

• Make sure that the product is specially formulated for children; if not, the amount of nutrients may exceed the daily recommended allowance. 

• Since many kiddies’ vitamins are presented as sweets, like gummies, it’s especially important to keep them out of your child's reach; again, you don’t want them to ingest nutrients in toxic doses.

• Take care: large doses of vitamins (especially vitamins A and C, for example) can provide problems of their own, such as headaches and nausea. 

• If, like most parents, you’re keen to boost your child’s immunity as a safeguard against COVID-19, Natasha recommends increasing their intake of vitamin D and zinc. Vitamin D can be found in oily fish like salmon and pilchards, liver and egg yolks, while meat, seafood, legumes, seeds and nuts are good sources of zinc.

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