Children’s health: Nutrition
How do I get the vitamins into the child?
Many parents know the problem: the child refuses to eat vegetables, won’t try new foods or prefers to eat only pasta. The good news is that the body can compensate for certain fluctuations in nutrient intake. However, this does not mean that children’s eating behaviour should be left completely to their own devices, as a permanently unbalanced diet can lead to deficiencies. It is therefore the parents’ task to ensure a healthy diet with a portion of composure and perseverance.
Which foods are particularly rich in vitamins?
Children need a varied and nutritious diet in order to grow healthily and develop optimally. Milk and dairy products such as yoghurt and cheese are particularly important as they provide calcium, vitamin B2, B12 and iodine, which are essential for strong bones and teeth.
Fruit and vegetables also play a key role, as they contain many micronutrients, including ß-carotene (precursor to vitamin A), vitamins C and E, as well as valuable fibre. Foods such as broccoli, carrots, oranges and berries strengthen the immune system and promote healthy digestion.
Meat, fish and eggs are also valuable components of a balanced diet, as they contain iron, vitamin B12 and protein, which are important for brain development and the transport of oxygen in the blood. Plant-based alternatives such as pulses and nuts, e.g. lentils, beans or almonds, are also good sources of protein and also provide iron and zinc, which support growth.
Fortified foods such as cereals enriched with vitamin D, calcium or iron or plant-based milk alternatives can be a useful supplement to close possible nutrient gaps.
The variety makes the difference
However, it is not only the targeted selection of individual foods that is crucial for a healthy diet, but also their variety. A colourful mix of fresh, raw or minimally processed products offers the best nutrient supply. At the same time, highly processed and sugary foods should be consumed in moderation.
Vegan or vegetarian diet for children
With the right planning and, if necessary, targeted supplementation, a vegetarian or vegan diet can provide all the important nutrients that children need for healthy development. Regular medical check-ups and blood tests help to recognise possible deficiencies at an early stage. Proteins play a central role in growth and muscle development. Vegetable sources such as pulses, nuts, seeds, tofu and tempeh provide high-quality protein and should be combined in sufficient variety to cover all essential amino acids.
Omega-3 fatty acids
Omega-3 fatty acids are important for brain development. While fish is an animal source, flaxseed, chia seeds and walnuts are good alternatives for vegan/vegetarian diets. As the conversion of plant-based omega-3 fatty acids in the body is limited, supplementing with algae oil can be useful.
Iron
Iron from plant-based foods is less easily absorbed by the body than iron from animal sources. It is therefore advisable to combine iron-rich foods such as pulses, tofu and fortified cereal products with vitamin C-rich foods such as peppers, citrus fruits or berries to improve absorption.
Iodine
Iodine is essential for thyroid function. Whilst iodised salt can be a reliable source, plant-based foods often only contain small amounts. Those who do not eat fish should therefore look for fortified products or supplements.
Calcium
Calcium is crucial for healthy bones. Fortified plant milks, some mineral waters, tofu and dark green leafy vegetables such as kale are valuable sources of calcium.
Vitamin D
Vitamin D is important for bones and the immune system. However, as it is mainly produced in the skin through sunlight, supplementation is often necessary in the winter months.
Vitamin B12
A critical nutrient is vitamin B12, which is found almost exclusively in animal foods. Anyone on a vegan diet should definitely take this vitamin via food supplements or fortified foods.
