Key Points at a Glance
- As a general rule, children should get enough of all vitamins.
- However, there are a few specific healthy compounds for which regular intake is particularly important.
- If the intake of these vitamins is below average, deficiency symptoms can develop quickly.
- Children's growth and health depend largely on an adequate intake of vitamins.
There is hardly any fact in the broad field of nutrition that is as undisputed as the fact that children need to consume plenty of vitamins. Yes, adults need these nutrients as well, but children are still growing, and their need for vitamins is even greater. Whether it’s the nervous system, metabolism, immune defense, vision, the formation of red blood cells, iron absorption, bone and tooth maintenance, or cell division: all of these bodily functions require specific vitamins to function properly.
Fruits and vegetables aren't the only things that are important for children
It’s also long been common knowledge that most vitamins are found in plant-based foods—that is, in vegetables and fruits. However, there are also vitamins that are found either exclusively in animal products—such as vitamin D (in fish), B3 (niacin, in meat and fish), and B12 (in eggs, milk, meat, and fish)—or that are found in equal measure in both animal and plant-based foods, such as B1 (thiamine, found in legumes, vegetables, and fish), B2 (riboflavin, found in legumes as well as in meat, milk, and fish), and B6 (pyridoxine, found in avocados and bananas as well as in milk, eggs, and meat).
Vitamin D plays a special role; as described, it can only be obtained through the diet by eating fish. However, the body can produce only up to 20 percent of the required amount of this vitamin from dietary sources. The remaining 80 percent is produced by human skin through a complex process involving the absorption of UVB rays—that is, sunlight. Another special case is vitamin A, which in its basic form is found only in fish, butter, and milk, but as a precursor—namely, provitamin beta-carotene—it is also found in carrots, kale, broccoli, spinach, and apricots. The body then converts beta-carotene into vitamin A.
Which vitamins are children lacking in their daily lives today?
The remaining vitamins—namely C, E, and K—are found exclusively in fruits and vegetables or in vegetable oils. But what does this mean for children? Which vitamins are particularly important? The answer “all of them” wouldn’t be wrong, of course, but in principle, children on a balanced diet consume nearly all the important vitamins in sufficient quantities without developing any deficiency symptoms.
The situation is different when it comes to vitamins A, D, and E. Vitamin D, in particular, is often severely lacking, simply because children today don’t spend as much time outdoors as they used to. Television and video game consoles make this possible. However, children often don’t get enough vitamins A and E either, and the same applies to folic acid. Folic acid is a vitamin found in lettuce and legumes, as well as in spinach and various types of cabbage.
Getting outside often and eating a healthy mix of vitamins are essential
To ensure that adolescents get a balanced supply of vitamins, spending time outdoors is ideal—combined with a balanced diet that includes plenty of fruits, vegetables, and legumes, as well as whole grains, animal-based foods, and nuts. Children who follow a vegetarian diet can, of course, omit meat, but they should also consume more eggs and dairy products. Vitamin supplements for children, administered in a child-friendly form, can also be helpful.
