Most kids prefer apple and pancake chocolate instead of salad. It's a fact. We, parents, are trying to find new ways to persuade them to try or get recipes that contain as many vitamins and minerals as possible and pass the zenith test. It's not easy and it usually doesn't work.
What are vitamins and minerals and why are they so important?
Vitamins and minerals are organic substances found in food. Most of the vitamins and minerals the human body cannot produce on its own, so we need to get them from the diet. Because they participate in and accelerate growth and development processes, they are an important part of the metabolic system (metabolism) and are essential for the functioning of various body systems, good health and growth, and normal development.
Nutritional deficiencies of vitamins and minerals in toddlers, children, and adolescents can impair the body's ability to realize its full potential for growth and physical and mental development. There is also a danger of weakening the immune system, which can increase the tendency to suffer from various diseases.
Also, several recent studies have examined the association between obesity among children and adolescents and their diet. Studies show that obese children consume a diet high in carbohydrates and fats and are at risk of vitamin and mineral deficiencies.
What Vitamins Do Kids Need?
There are two types of vitamins: fat-soluble vitamins and water-soluble vitamins.
Fat-soluble vitamins - Vitamins A, E, D, K
If so, they are vitamins that need fat in food to dissolve and absorb in the body, such as avocados, natural peanut butter, olive oil, almonds, and nuts. However, these vitamins are stored in fatty tissues, such as liver and kidneys, and when consumed in excess amounts of nutritional supplements, they can cause toxicity. Mostly vitamins A and D. Therefore, correct doses should be followed.
Water-Soluble Vitamins - B Group and Vitamin C
The B group includes vitamins B1, B2, B3, B6, B12, folate, and pantothenic acid (B5). These vitamins need water to dissolve and most are not stored in the body but excreted in the urine.
Vitamin A - plays an important role in the development of night vision and growth and bodybuilding. It helps mucosal and skin integrity and resistance to infections.
What Foods Have Vitamin A? In the liver and egg yolk. Also, the starting material for making vitamin A is called beta carotene, found in dark orange and green fruits and vegetables such as sweet potato, mango, pumpkin, and spinach.
Vitamin D - helps to absorb calcium, thus helping to strengthen bones and teeth.
What Foods Have Vitamin D? In egg yolk, liver, and fish. Vitamin D is produced in the skin in sun exposure.
And vitamin E - strengthens many organs, including the eyes, skin, and liver. It protects the lungs from air pollution damage and prevents skin damage from sunlight.
What Foods Have Vitamin E ? Wheat sprout, egg yolk, nuts, and almonds.
Vitamin K - responsible for blood clotting.
What foods have vitamin K? In leafy green vegetables, such as broccoli, lettuce and cabbage, and an avocado.
Vitamin B Group - Very important for the metabolism (metabolism) of the nutrients. For example, vitamin B1 (thiamine) is important for carbohydrate metabolism. Folic acid prevents a certain type of anemia and also prevents birth defects in the fetus. B12 prevents anemia and is important for the proper functioning of the nervous system.
What Foods Have Vitamin B? In whole grains such as whole wheat and oats, meat products, dairy products, eggs, green vegetables, and legumes (chickpeas, Paul, bean peas, and lentils).
Vitamin C - helps to heal wounds and participates in important body processes. Among other things, it helps absorb minerals such as iron and calcium.
What Foods Have Vitamin C? Red pepper, strawberries, kiwi, and citrus fruits.
What minerals do children need?
Zinc - Necessary for the proper growth of toddlers and children. Of importance in many enzymatic processes, in the strengthening of immune mechanisms and in hormonal balance.
Phosphorus - assists in energy generation and bone tissue stabilization processes.
Magnesium - assists in bone building and energy generation processes. Has an important role in the metabolism of calcium, sodium, and potassium.
Iron - Essential for the formation of hemoglobin, the oxygen in the red blood cells, prevents anemia. Iron supply is essential for the proper physical and cognitive development of toddlers and children.
Selenium - an antioxidant, helps the body overcome infections.
Copper - Essential for Red Blood Cells
Calcium - Essential for building strong bones and teeth.
Potassium - necessary to maintain a proper salt balance in the body.
