As children return to school, they are not only reacquainted with friends and learning, but also exposed to a host of viruses and illnesses. To help bolster their immune systems and overall health, it is crucial that they receive the right vitamins and minerals through a balanced diet and, when necessary, supplementation.
Key Vitamins and Minerals for Growing Children
Childhood is a period of significant growth and development, making it essential for kids to receive adequate nutrition. According to Nutriburst nutritionist Christianna Aristidou Karaolis, children need sufficient protein to supply the amino acids that are the building blocks of the body. Additionally, nutrients like calcium and vitamin D are vital for bone health, though many children may not get enough of them through diet alone.
Karaolis also emphasizes the importance of nutrients that support brain health, as the human brain undergoes rapid development during childhood. Foods rich in healthy fats—such as olive oil, avocado, and nuts—as well as those high in anti-inflammatory properties—like blueberries and cacao—are particularly beneficial. Choline-rich foods, such as eggs, along with B-vitamins, are also crucial for cognitive development.
Immune System Support
As children are especially susceptible to illnesses during the school year, vitamins D, C, A, E, along with B-vitamins, Omega-3, zinc, selenium, and elderberry, can play a key role in supporting a healthy immune system. These nutrients not only help maintain immune function but also reduce the severity and frequency of illnesses.
The specific amount of vitamins and minerals a child needs depends on factors like age, size, and weight. Nutrient Reference Value (NRV) guidelines, which health professionals can provide, offer a useful reference for ensuring children receive the necessary daily intake to avoid deficiencies.
Addressing Common Deficiencies
In the UK, several key nutrients are often deficient among children, according to Karaolis. These include vitamin D, iron, fiber, and Omega-3, each of which is essential for various aspects of health.
Vitamin D: Given the lack of sufficient sunlight in the UK, vitamin D deficiency is widespread among both children and adults. Since it is nearly impossible to obtain adequate vitamin D from food alone, the government recommends year-round supplementation for everyone, including children.
Iron: Iron deficiencies can generally be managed by including iron-rich foods in the diet, such as meat, liver, lentils, beans, and green leafy vegetables. Pairing these with a source of vitamin C can enhance iron absorption, particularly from plant-based sources.
Fibre: Many children do not consume enough fiber, leading to common gastrointestinal issues like constipation. Increasing the intake of fiber-rich fruits and vegetables can significantly improve digestive health.
Omega-3: Omega-3 fatty acids, found in foods like oily fish, flax seeds, and walnuts, are crucial for a child’s development, yet many do not get enough. Karaolis advises parents to incorporate a variety of Omega-3-rich foods into their children’s diets.
Balancing Nutrition and Lifestyle
While it is important to focus on a diet rich in minimally processed foods, Karaolis acknowledges that total exclusion of processed foods is neither realistic nor necessary. The key is balance—ensuring that children consume mostly nutritious foods, along with some treats, while addressing any nutritional gaps through supplementation if needed.
In addition to a balanced diet, Karaolis highlights the importance of daily physical activity, adequate sleep, and maintaining a healthy lifestyle to support long-term health in children. By focusing on these aspects, parents can help lay the foundation for their children’s well-being, both now and in the future.