Season: natural vitamins ended in the fall, and accumulate and vitamins "are not taught", so they need to replenish stocks regularly - both in food and in the composition of vitamin complexes, which advises doctor.
It is especially important to consider vitamin "investment" for the health of children, who often suffer in kindergarten, in school and for young athletes, to get regular exercise.
Where to look for vitamins?
Natural vitamins are best absorbed by the body, providing energy and vitality, well-being throughout the day. well enough to make the family menu, which vitamins and useful minerals are balanced by the number and combination.
Vitamin A strengthens the child's immune system, improves vision and is involved in bone growth. Contained in vegetables, eggs, milk, cheese.
B vitamins provide stress resistance, proper metabolism and the central nervous system. During training this vitamin feeds muscle fibers. Found in meat, beans, cheese, milk.
Ascorbic acid (vitamin C group) - antioxidant party metabolic process which generates collagen (cells making resilient and elastic). Essential for iron absorption, tissue growth, testosterone, carbohydrate metabolism. It restores muscle after exercise and improves appetite. Found in citrus fruits, green vegetables, tomatoes, strawberries.
vitamin DIt affects the absorption of calcium and phosphorus, so it is used for injury prevention. Found in dairy products and eggs.
vitamin E It removes toxins from the body that protects against stress and diseases. It restores cell membrane. Found in eggs, tomatoes, cabbage.
vitamin K improves the process of blood clotting. Contained in the leaves of lettuce, bananas, kiwi, avocado.
For more information on the necessary vitamins to find out from the table:
The daily rate of vitamins for children
Category |
Newborns |
Children to 10 years |
Retinol (vitamin A) |
400 mcg |
500-700 mcg |
Tocopherol (vitamin E) |
3-4 mcg |
5-7 mcg |
Cholecalciferol (vitamin D) |
10 mcg |
2.5-4 mcg |
Ascorbic acid (vitamin C) |
25-35 mcg |
40-45 mcg |
Phylloquinone (vitamin K) |
5-10 mcg |
15-30 mcg |
Thiamine (vitamin B1) |
0.3-0.5 mg |
0.7-1 mg |
Riboflavin (Vitamin B2) |
0.3-0.5 mg |
0.7-1.2 mg |
Pyridoxine (vitamin B6) |
0,3-0,6mg |
1-1.2 mg |
Pantothenic acid (Vitamin B5) |
2-3 mg |
3-5 mg |
Retinol (vitamin A) |
400 mcg |
500-700 mcg |
Tocopherol (vitamin E) |
3-4 mcg |
5-7 mcg |
Be healthy!
It is worth to pay attention to the norms of consumption of vitamins according to your child's age. Vitamins are very important for the body baby, but do not forget about proper nutrition, excessive drinking, healthy sleep and daily exercise. When a harmonious combination of all these components of your child in the future can become a true champion!
