By Registered Health Visitor – Julia Headland
We are always being told about the importance of healthy eating and making sure that we include all the essential vitamins and minerals to ensure that we give our children the best possible start in life, but what exactly are the nutrients, what do they specifically do and which food sources are the best for each nutrient?
There are many vitamins and minerals important to our child’s growth and development but I thought I would concentrate on some of the most important ones that are Vitamins A, C, D and E, iron, zinc and calcium.
Vitamin A
This vitamin is important because amongst other things, it promotes normal growth and development and helps to strengthen the immune system. It also helps to maintain healthy skin, vision and helps to repair tissue and bones. It also plays a crucial role in helping the body resist infection.
Food Sources
- Dairy products such as cheese, yogurt and milk
- Eggs
- Fortified margarine
- Carrots, sweet potatoes, swede and mangoes
- Dark green leafy vegetables such as spinach, cabbage and broccoli
Vitamin C
This vitamin is important for children’s general health as it supports the immune system and helps the body absorb iron.
Food Sources
- Oranges
- Kiwi fruit
- Strawberries
- Broccoli
- Brussel sprouts,
- Sweet potatoes
- Peppers
Vitamin D
Vitamin D is needed for normal growth and bone development but according to 2011 National Diet and Nutrition Survey, only 27% of infants and young children are getting their daily vitamin D requirements.
All children under the age of 5 are at risk of vitamin D deficiency and this could result in them developing a condition called rickets which is softening of the bones.
The Scientific Advisory Committee on Nutrition 2016 published new guidelines on the recommended intake of vitamin D and as a result of this Public Health England has issued its own advice.
Guidelines
Infants aged from birth to one year whether exclusively or partially breastfed, should be given a daily supplement containing 8.5 -10mcg of vitamin D. If a baby is consuming over 500mls of infant formula milk a day then no other supplementation is required as the milk will have sufficient amounts.
Children aged one to four years of age should be given a supplement of 10mcg of Vitamin D.
NB from October- March, everyone including infants aged 5 and older, pregnant and breastfeeding women should consider taking a daily supplement containing 10mcg of vitamin D.
Vitamin E
Vitamin E acts as an antioxidant to protect cell membranes and helps to maintain healthy skin and eyes as well as strengthen the immune system.
Food Sources
Iron
Iron is an important mineral as it essential for healthy red blood cells and a lack of iron can cause anaemia which can hinder a child’s physical and mental development.
Food Sources
Iron is also essential for building muscle.
Calcium
Calcium is important for the development of strong bones and teeth.
Food Sources
Zinc
Zinc is an important mineral as it helps to make new cells and enzymes and is used to process the carbohydrate, fat and protein in food. Zinc also helps with wound healing.
Food Sources