Vitamins That Children Need

Since we are children, we heard that vitamins are essential for health. We have warned us to eat our vegetables and fruits we forget because they are loaded with vitamins. However, few people know actually define them and why they are so important to grow healthy and strong.

Eat your salad, which is full of vitamins! - You've heard from your parents and now you will repeat the same thing to your children. However, few people actually know what are the famous vitamins. Instinctively, we know that are in the food and can also be purchased vials containing them in pill form, to take them as a supplement. We also know that are essential for health. But what are vitamins for sure?

Vitamins are compounds necessary for life: our body needs to function. They are in the food we eat, but some people, even with a healthy diet, take supplements to ensure they get their daily dose of vitamins. The reason for this to happen is that many essential vitamins to stay healthy are not manufactured or synthesized by the body. That is, that you can only obtain them through diet and supplements.

But now that you know that are essential, how about if we study closely what vitamins you need and what role in the body?

Vitamin A is necessary for good vision, healthy teeth, mucous membranes and soft tissues of healthy skin. Also known as retinol because it produces the pigments in the retina of the eye. It is found in fortified milk, liver, orange vegetables and fruits (melons, watermelons, carrots) and dark green leafy vegetables (like spinach)

Vitamin B: include vitamin B1, B2, B6, B12, niacin, folic acid, biotin, pantothenic acid. They are essential for metabolism, or in other words, to help your body's energy and release it when needed. They also help in the creation of red blood cells, which carry oxygen throughout the body. They are found in whole grains, fish and seafood, eggs, chicken and meat, milk and its derivatives; beans (or beans) and peas (peas) and green leafy vegetables.

Vitamin C is essential for the body's tissues and gums and to keep muscles in good shape. It also helps to heal wounds and fight infections. The find in citrus fruits (oranges, tangerines), strawberries (strawberries), broccoli, tomatoes, kiwi and peppers (chilies) cells.

Vitamin D: It is essential to have strong bones and teeth. It also helps your body absorb calcium. The body can create when exposed to the sun, or also can be obtained from fish, fortified milk, egg yolks, liver, fortified cereal.

Vitamin E: This vitamin protects your cells and your tissues from damage caused by free radicals (an antioxidant). It is important for the health of RBCs. Can be found in whole grains, wheat germ, green leafy vegetables, vegetable oils like sunflower, canola and olive oils, nuts and seeds, and egg yolks.

Vitamin K: when you cut and you get blood, vitamin K, comes to the rescue. Is she responsible for blood clotting, so there is no bleeding. Can be found in green leafy vegetables, dairy products, broccoli and soy oil.

To ensure that your children are consuming all the vitamins they need to stay strong and healthy, I suggest you make that your dish is like a rainbow. The variety of colors in vegetables, fruits and proteins is an indicator that you're eating well and balanced way.

What can you do if you're not sure if your child is consuming the necessary vitamins? Sometimes, many children can be difficult to eat. However, according to experts in the field, that does not eat everything must not necessarily mean that your nutrition deficiencies. Many foods like cereal, orange juice and milk fortified with vitamins today as the D and other nutrients such as calcium. So it may be that your child has no nutritional problems but worry for not eating enough. However, it is a good idea to talk to the pediatrician or in the event that your child :

Do not eat or do not eat regular balanced meals
Have a problem of growth or development
Have an eating disorder
Be allergic to any food
Not getting enough sunlight to manufacture vitamin D
Eat a vegetarian diet

In these cases may be necessary for the child or the child may need to take a vitamin supplement.

Always consult with a qualified (your doctor or a registered dietitian) if you have questions about proper nutrition for your children and do your best to include a variety of foods in your daily diet, as vitamins are essential for good health. And also remember that many times it may seem that your child does not eat, but in reality he or she eats more than you think, even if they are picky eaters. Children swing their meals over a period of several days, no food for food or even day by day. In addition, there are many fun things you can do with food to eat a variety of food and must be at a healthy weight, not "fat" to be healthy.