“Is my child actually getting all the nutrients it needs?” Many parents ask themselves this question.
Young children in particular have slightly different nutritional requirements than teenagers or adults. After all, they need more energy to run around, explore and grow. Bones and teeth must first gain strength and brain development is not yet complete. All of this requires the right vitamins, minerals and more.
So what are the most important nutrients for young children? Here you will find an overview and tips for a balanced diet for children.
Nutrients for children: these substances are important
The body needs a variety of vitamins, minerals, trace elements and other substances that we take in with our food. This overview will introduce you to the most important nutrients for children.
Carbohydrates, proteins and fats – macronutrients as basic building blocks
All foods contain so-called macronutrients, which include fats, carbohydrates and proteins. They ensure that sufficient energy is available for all functions in the body. All three macronutrients are important. However, they should come from healthy sources.
- Children should not eat too much sugar, but rather complex carbohydrates. These can be found in wholemeal products, pulses and potatoes, for example.
- Your child can get high-quality protein from milk, yogurt, eggs, fish, meat or pulses, for example.
- When it comes to fats, the type and quality are particularly important: vegetable oils, nuts and oily fish provide many important fatty acids. On the other hand, you should keep the amount of industrially hydrogenated fats, frying fat and saturated fats (for example in meat, sausage or cream) to a minimum.
Vitamins for children
These vitamins are particularly important for children:
- Vitamin A (for example in carrots, spinach and sweet potatoes)
- Vitamin C (for example in berries, peppers and citrus fruits)
- Vitamin B12 and other B vitamins (for example in wholemeal products)
- Vitamin D (The sun vitamin is produced by sunlight. Spending time outdoors regularly can help prevent a deficiency. However, depending on where you live, the time of year or your skin type, a supplementary supply may be advisable).
Important minerals for young children
Minerals also play a crucial role for children. These are particularly important:
- Calcium (for example in milk, cheese, broccoli and almonds)
- Iron (for example in oatmeal, lentils, millet and meat)
- Zinc and iodine (for example in fish, eggs, cheese and iodized table salt)
Balanced diet: tips from the DGE
According to the recommendations of the German Nutrition Society for an adequate supply of nutrients, you can ensure a varied diet for children and young people:
- Fresh fruit and vegetables contain lots of fiber, vitamins and minerals. The more colorful and varied the food is, the better.
- Pulses and nuts are among the plant foods that are particularly rich in protein. So give your children nuts as a healthy snack and include pulses in their diet at least once a week!
- Whole grains are always the best choice for a healthy diet when it comes to cereal products such as bread, pasta and rice.
- When cooking, use vegetable oils rather than butter or lard! These contain lots of healthy fatty acids.
- Milk and dairy products contain many important nutrients for children and should be consumed daily according to the DGE recommendations.
- Fatty fish should be on the menu once or twice a week. When it comes to meat and sausage, on the other hand, less is more.
Are food supplements useful for children?
We offer high-quality food supplements with various vitamins and minerals. Our popular SILICIUM PRIME set contains calcium, magnesium and silicon as well as vitamin D and vitamin K.
For children and adolescents, however, a balanced diet is sufficient in most cases. If there is an increased need, dietary supplements can also be used specifically for children. However, you should seek medical advice beforehand to ensure that the dosage is correct and that the supplement is suitable for your child’s needs and development.
Other interesting facts about vitamin E
- Vitamin E is found in many foods. Vegetable oils, nuts and seeds are particularly rich in it.
- Vitamin E is fat-soluble. You should therefore always take it together with some fat so that the body can utilize it well.
- Vitamin E also fulfils another important function in cosmetic products: it stabilizes other ingredients and makes creams, lotions and the like last longer.
- Another name for vitamin E is tocopherol. This term often appears in the ingredient lists of skincare products.
- Vitamin E is often combined with vitamin C in cosmetics. Both have an antioxidant effect and can support each other.
- Vitamin E is often referred to as the “beauty vitamin” because it has been popular in skin care for decades.
Conclusion: Vitamin E is a powerful antioxidant and helps to protect cells from oxidative stress. So it’s no wonder that it is so important in skin and beauty care!
