Vitamins for children: where to get and how to use

All the best - to children, and vitamins - that's good. Without vitamins, the body can not work, so they need us.

Vitamins - low molecular weight organic compounds of different chemical nature in minor proportions required for normal metabolism and functioning of living organisms.

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While some vitamins are synthesized by intestinal microflora, or formed under the action of ultraviolet light, mostly we get them from food or pharmaceutical products.

What you need to know to always have enough vitamins

• vitamins Are better produced from foodInstead of vials and jars. It is not because all products "natural", and in the preparations - "chemistry." Just need a balanced diet do everything and always.
• Vitamin supplements are necessary when a child has a higher load (training, intensive study, stress) or when the child is often sick.
• Additives in the form of pharmaceutical preparations needed when there is a real risk of disease. For example, in our country there is a sense in the autumn and winter drink vitamin D. Too little sun we get, when almost all the skin covered by clothing, and the sky is overcast.
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• You can do without the exotic fruits and vegetables. The same cabbage is not inferior to the usefulness of lemons.
• The less product handling, the more vitamins in it.
• Vitamins do not accumulate in the body for a long time. Fat-soluble displayed slowly water soluble - faster. There are plenty of berries in the summer, in order to "stock up on vitamins" useless. Eat well should always be.

Do I need to have everything at once

Interaction between trace elements - a complex system. One substance may enhance or suppress the action of another.

The most famous examples are the vitamins of group B. B12 should be taken separately from the B1, so as not to provoke an allergic reaction, and apart from B6 and C, their effect on each other not destroy minerals. B6 and B1 - also not the best choice for simultaneous use.

So that the body has learned the most useful, products containing antagonists of vitamins should be eaten with a break of a few hours, that is, to distribute them for breakfast, lunch and dinner.

Vitamins and interact with minerals. B6 is perfectly combined with magnesium, and zinc interfere with B9 absorption. So if a pediatrician advised to take vitamin and mineral supplements, buy those in which compatibility is already taken into account. And do not try to eat all the healthy foods in one meal, make a menu for the day.

What and when to eat

Serious cases of beriberi, when due to lack of vitamins develop the disease are rare. A small failure - often. But this lack of well disguised as a variety of diseases and conditions.

The child is often sick

We have a widespread belief that "strengthening immunity" need more vitamin C. A World Health Organization considersThat vitamin A deficiency is much stronger effect on susceptibility to infections.

Try to make bread carrot. If the child does not like carrots - it does not matter, vitamin A and carotene-rich orange vegetables all.

Foods with vitamin A and carotene: liver, butter, sea buckthorn, wild rose, peppers, pumpkins, tomatoes, parsley.

The child quickly get tired and badly assimilates information

One of the perpetrators of such a state - vitamin B1, or rather, lack thereof. If a child while bleeding gums when brushing your teeth, it may indicate a lack of vitamin C. As we mentioned, its a lot of cabbage and citrus.

Foods with vitamin B1: peas, nuts, oatmeal, whole grain bread.
Foods with vitamin C: rose hips, sorrel, lemon, gooseberry, parsley, radishes, currants.

The child is irritable and drowsy

Disturbances in the nervous system in general are often associated with a lack of vitamin B. Sleep and cursing want from a lack of B6, if this lack of appetite, the B12 is also necessary to add to the diet.

Foods with vitamin B6: nuts, cereals, tomatoes, corn bread, red sweet pepper.
Foods with Vitamin B12: liver, meat, milk, fish, eggs, cheese.

Flaky skin and chapped lips constantly

These symptoms suggest that it is necessary to lean on vitamin B2, then the meat is on, eggs, Green leafy vegetables.

Foods with vitamin B2: liver, milk, eggs, spinach, Brussels sprouts, fish.

Paleness, weakness and anemia, the child exfoliate nails, dull hair

Possible cause such symptoms - lack of folic acid (vitamin B9 is the same). It is contained in green leafy vegetables and orange juice.

Foods with vitamin B9: spinach, nuts, cabbage, cereals, eggplant, green onions, oranges, apples.

Slow growth, sweating, stooped posture, muscle weakness

These symptoms may indicate a lack of vitamin D. It is not necessary to talk about the symptoms of rickets in children - in theory, if they are present, they should note the doctor on a regular inspection. But vitamin D is necessary not only to infants.

The best way to get Vitamin D - a walk in the sun. Naturally, not in direct hot rays to not lead to burns. You think about how to tear a child from your computer and send it out? Remember gamesBecause who would not go home until late at night.

Dermatitis, digestive disorders

Redness on the skin, which are combined with the difficulty of digestion, and also with inhibition and lethargy may indicate a lack of vitamin PP (aka B3, also known as nicotinic acid). More nuts! But often there is a lack of vitamin PP because of irregularities in bowel habits. Do not forget yogurtWhich contains probiotics: they not only affect the digestion, but also promote the production of vitamin K.