Children are highly susceptible to a poor diet because their bodies are still growing and critically need proper nutrition. A deficient diet can lead to health problems that would normally not be a concern until much later in life. Diseases and health conditions such as children's diabetes, obesity, arthritis and chronic fatigue can be avoided and prevented with a good nutritional base provided from a young age.
Fat-Soluble Vitamins
The fat-soluble vitamins include A, E, D and K. Vitamin A is needed in the body, most importantly for developing and maintaining optical health. The RDA for children aged 4 to 6 with vitamin A is about 2,500 IU, increasing to a need of 3,300 IU by the ages of 7 to 10. Vitamin E is another fat-soluble vitamin, good for maintaining healthy tissues and cell integrity; children need 9 IU for ages 4 to 6 and 10 IU for children age 7 to 10. Vitamin D is important for calcium absorption as well as protecting against many kinds of cancer; regardless of age, 400 IU is recommended. Vitamin K is produced in the intestines. It is needed for the body to be able to form blood clots and heal fractures or breaks in bones, but only tiny amounts: 30 to 55 mcg are needed for children under the age of 10.
WaterSoluble Vitamins
Water-soluble vitamins include C and all of the B complex. Vitamin C is very important for proper immune system fuction, protecting against viral and bacterial infections. Children aged 4 through 10 need about 40 to 45 mg of vitamin C daily. The B vitamins include folate, niacin, riboflavin, thiamine, B6 and B12. Folate is needed daily in the amount of 200 to 300 mcg per day, niacin in the amount of 12 to 16 mg, riboflavin and thiamine are both need in the amount of about 1 to 1.2 mg, and vitamins B6 and B12 are needed between 1 and 2 mg per day. Vitamin C and all of the B vitamins can be easily obtained through the diet by eating foods such as strawberries, oranges, whole grains and meat products.
Protein and Amino Acids
Protein is an important building block within the body. Without adequate protein, cells cannot be built and repaired. Children between the ages of 4 and 10 need between 24 and 36 grams of protein each day. Meat, eggs and dairy are all sources of complete proteins and contain all the essential amino acids, or the single molecule that makes up a protein. Vegetarian diets need to consume a variety of containing the essential amino acids to be sure they are getting all of them included in their diets.
Dietary Minerals
Minerals are an important aspect of health and nutrition, since they are needed for very simple processes in the body such as muscle contraction and bone formation. Children aged 4 to 10 need about 800 mg of calcium and phosphorus daily, as well as 80 to 120 mcg of iodine. Iron and zinc is needed daily in the amount of 10 mg and magnesium in the amount of 200 to 250 mg. Minerals are not always safe to supplement, so consult a pediatrician for children's nutrition recommendations.
References
- Nutrition: Recommended Intake for Individuals by Age and Gender
- Any Vitamins: Recommended Dietary Allowance
- ''Staying Healthy With Nutrition: The Complete Guide to Diet and Nutritional Medicine''; Elson M. Haas, MD; 2006
Member Comments