Health & Wellness
The ABCs of Vitamins
From birth to adolescence , it ’ s essential to ensure growing bodies receive all they need to become big and strong . While we have come a long way since the 1970s — when vitamin advocates were seen as health nuts — pediatric specialist Dr . Anuttara Pothikamjorn from Bumrungrad Hospital is here to remind us which vitamins are the most important , why they are so vital , and where you and your child can find them .
by ANNALIESE WATKINS
A IS FOR … VITAMIN A
“ Vitamin A helps promote normal growth and development ,” says Dr . Anuttara . This includes bone and tissue repair , the formation of healthy skin and eyes , as well as protecting the body from infections — something which kids need in abundance as they fight off playground germs .
In fact , vitamin A protects us from infection from as early as our days in the womb . Research suggests that exposure to this nutrient during fetal development can influence immune system health and promote a lifelong ability to fight infections .
Where can I find it ? There are two types of vitamin A — retinol and beta-carotene . While beta-carotene must be converted to retinol before the body can use it , retinol is often considered the “ truer ” form of the vitamin , because it ’ s ready for use immediately . The two sources can be found in a range of produce .
Retinol ¬ ¬ Salmon
¬ ¬ Egg yolks ¬ ¬ Butter ¬ ¬ Cheddar cheese ¬ ¬ Whole milk
Beta-carotene ¬ ¬ Seaweed
¬ ¬ Tomatoes
¬ ¬ Kale ¬ ¬ Fortified oatmeal ¬ ¬ Broccoli
Dr . Anuttara also recommends seeking out orange-colored fruits and vegetables , including carrot , pumpkin , squash , and papaya for good , healthy sources of vitamin A .
B IS FOR … VITAMIN B
B vitamins are vital for everybody . But as children grow , they are especially important , as they encourage the mental and physical development of little ones through their formative years . “ Vitamins B2 , B3 , B6 , and B12 are particularly important for children ,” says Dr . Anuttara . These B vitamins aid metabolism and energy production and help maintain a normal circulatory and nervous system .
Vitamin B complex is also said to reduce stress levels in children . By working to convert the carbohydrates and fats that are released during stressful situations into energy , the heart and nervous system are able to respond in a healthier way . So important is vitamin B complex on mental wellbeing that a deficiency can cause fatigue , anxiety and irritability in kids .
Where can I find it ? There are eight main vitamins in the vitamin B complex , each with their own sources . For example , B1 — responsible for energy production — can be found in nuts , sunflower seeds , fish , beans , and wheat bread . B6 — great for smooth internal body functions — is found in poultry , bananas , potatoes , beef and whole grains , among others . Meanwhile , dairy products , shellfish , and meat are all great sources of B12 — important for the production of red blood cells and maintenance of the nervous system .
Essentially , there are many sources for vitamin B complex , so as long as your child is eating a varied , healthy diet , he or she should be getting everything needed from this important vitamin .
C IS FOR … VITAMIN C
Also known as ascorbic acid , vitamin C plays a key role in the forming and repairing of red blood cells , bones and tissue . For children , vitamin C comes in handy in healing bumps and scrapes they pick up from the playground , by strengthening their blood vessels , boosting the immune system and keeping infections at bay .
Most know that oranges are a good source of vitamin C , but while it can be tempting to reach for the juice to get your fix , Dr . Anuttara doesn ’ t recommend this for kids : “ Juice contains a lot of sugar , which can be harmful to growing gums and teeth and can contribute to weight gain . It ’ s far better to eat fresh fruit for your daily intake of vitamin C .”
Where can I find it ? The recommended daily intake for children ages one to eight is 35 mg
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