What nutrients do children need?

A healthy diet for their child - that's what pretty much all parents want. A balanced diet is crucial for the development of our little ones . What doesn't seem so difficult in theory often becomes a challenge in everyday life with children. Often, a lack of time to cook or the children's taste preferences can put a stop to plans.

In this article, we take a detailed look at why nutrient supply is particularly important for children, which nutrients children need and give practical tips for the nutritional supply of children.

What will you learn in this article?

1. Why a good supply of nutrients is so important in childhood

During childhood and adolescence, the body develops and undergoes significant physical and mental changes . An adequate supply of nutrients is therefore particularly important to support various processes in the body:

• Development of brain and nervous system
• Building healthy teeth, bones and muscles
• Development and strengthening of the immune system
• Training of sensory senses
• Formation of cells
• Production of hormones
• Support wound healing

To support development, children need sufficient water, energy , and macro and micro nutrients [1]. Many of these nutrients cannot be produced by the body itself and must therefore be obtained through food . These include macronutrients such as carbohydrates, proteins and fats to provide energy and micronutrients such as vitamins, minerals and trace elements to support the child's development and growth .

The nutritional needs of children differ from those of adults because they are still growing . Children basically need the same nutrients as adults, but the amounts they need vary. These amounts depend on the child's age and developmental stage. In relation to their body weight, they have a higher need for essential nutrients than adults and therefore require a particularly nutrient-rich diet [2].

A representative study on the nutrition of children and adolescents aged 6 to 17 years showed that, among other things, they consumed too little fruit and vegetables , too many saturated and too few unsaturated fatty acids. A particularly low nutrient intake was seen for iodine , but the recommended amounts of folate, calcium and vitamin D were also not achieved [3].

2. What are important nutrients and what functions do they perform in the body?

These nutrients are all crucial to supporting children’s development:

zinc

helps to support the immune system. The trace element also has important functions in cell division and supports cognitive functions.

Thiamine (vitamin B1)

is one of the water-soluble vitamins and plays an important role in the energy metabolism of cells. This B vitamin is also involved in the functioning of the nervous system.

Riboflavin (vitamin B2)

is involved in metabolic reactions in the body, such as energy metabolism and normal cell function. It ensures normal functioning of the nervous system and maintenance of red blood cells.

Vitamin B12

is a water-soluble B vitamin with numerous functions for various metabolic processes. It is used in the formation of red blood cells and ensures normal functioning of the energy metabolism and immune system.

Folic acid

is also known as vitamin B9 and belongs to the group of B vitamins. This substance is involved in cell division and cell growth. Folic acid also supports blood formation and numerous metabolic processes.

iodine

is one of the essential trace elements that the body cannot produce itself. It is an important component of thyroid hormones. Iodine also ensures normal energy metabolism and supports cognitive functions.

Vitamin C

supports the immune system, energy metabolism and is important for the development of bones, teeth and connective tissue.

Vitamin D3

is especially important for bone metabolism. It ensures that calcium is stored in the bones and teeth.

Vitamin K2

Together with vitamin D3, it ensures healthy bones. This vitamin also ensures normal blood clotting.

3. Nutrient supply for special diets

When certain diets are chosen, the choice of foods is limited. This can make it more difficult to get all the necessary nutrients in sufficient quantities.

A study conducted from 2017-2019 examined the nutritional behavior of children and adolescents with vegan and vegetarian diets as well as a diet without dietary restrictions (omnivore). Although children with a vegan and vegetarian diet were sometimes even better supplied than children with an omnivorous diet, the supply of some nutrients was more difficult . Particular attention should be paid to the supply of iodine, vitamin B2 and vitamin B12 [4].

Not only with special diets, but also with picky eating habits in children, food intake can be severely restricted. These taste preferences can lead to a one-sided diet , which means that the supply of the necessary nutrients is no longer sufficient.

4. Practical tips for nutritional supply for children

As with adults, a balanced diet is the basis for an optimal supply of nutrients for children. But especially with little ones, it is the responsibility of adults to offer the right foods . To make this challenge easier, we have put together a list of foods that provide particularly good nutritional support for children .

Foods for a good supply of nutrients

Fruit and vegetables: Is rich in vitamins and trace elements such as vitamin C, zinc and magnesium. 3 portions of vegetables and 2 portions of fruit serve as a guideline. One portion is roughly equivalent to a child's hand.

Pulses: They contain vegetable protein as well as many valuable vitamins, minerals, trace elements and fiber. Warning: Pulses should not be eaten raw!

Whole grain cereal products, potatoes and rice: These foods mainly provide carbohydrates and are therefore important sources of energy. Whole grain cereal products are preferable because the vitamins, minerals, fiber and unsaturated fatty acids are mainly found in the outer layers and germ of the grain. 4 portions per day are recommended (one portion is the size of a child's hand).

Milk and dairy products: These contain a lot of calcium, B vitamins and protein. You should eat around 3 portions a day, preferably low in fat. Be careful with raw milk: it has not been heated and is not suitable for children!

Eggs: They are rich in valuable protein, B vitamins and minerals. One portion of fish, meat or egg per day is sufficient

Fatty sea fish (salmon, herring, mackerel): Fish contains important omega-3 fatty acids and iodine. It is recommended to consume 1-2 portions per week (one portion is equivalent to a child's hand).

Nuts and seeds: These are rich in healthy fatty acids, minerals and trace elements. Depending on the age of the child, however, the risk of swallowing whole nuts should be taken into account. In this case, nuts in chopped form or in the form of nut butter can be useful.

Which foods should you avoid?

It is advisable to avoid or greatly limit the consumption of fast food, sweets, sugary drinks and convenience foods . These foods are often rich in sugar, fat and salt . Excessive consumption of these products can promote obesity, tooth decay and concentration problems .

Instead, it is advisable to rely on natural and nutrient-rich alternatives to promote children's health and well-being.

A balanced diet rich in fruits, vegetables, whole grains, lean protein and healthy fats provides a good foundation for children's growth and development [5]. By offering children a variety of foods and teaching them positive eating habits, the foundation for a healthy diet is laid. Taste preferences that develop in childhood have been shown to have a significant influence on eating habits in adulthood !

Making food fun

Participation arouses interest: Involving children in the food preparation process can arouse curiosity about new foods. The desire to try them often arises when preparing food together.

Playful presentation: A creative and playful presentation of food can increase the willingness to try different foods. For example, fruits and vegetables can be arranged to make faces or made into funny shapes using cookie cutters.

Offer different ways of preparing food: Offering food in different ways of preparing it allows children to experience new tastes. For example, vegetables can be offered cooked, raw or pureed in the form of soup or sauce.

Eating together: According to studies, eating together as a family promotes positive eating habits. A 2022 study examined a total of 1,964 families. The result: the more meals are eaten together, the better the children's eating habits. This was shown, for example, in the higher consumption of fruit and vegetables and the lower consumption of sweets. Interestingly, parents' eating habits also improve when they eat more meals together as a family [6].

Regular meals: Young children in particular should receive their meals at regular intervals. Three main meals and two smaller snacks are recommended. There should be meal breaks between these meals, during which water and unsweetened drinks can be offered.

5. How useful are nutritional supplements for children?

With a healthy diet and a balanced lifestyle, supplements are not absolutely necessary for adults or children. In principle, the intake of nutrients through food should be preferred. However, there are certain obstacles or life circumstances that can prevent us and our children from consuming sufficient nutrients. Children's taste preferences or a stressful everyday life can contribute to this. In this case, targeted nutritional supplements can make sense.

Basically, nutritional supplements can be a good addition , but a healthy diet for children should always come first.

Liposomal children's product from ActiNovo

Our liposomal children's product, which was developed by nutrition experts especially for children aged 4 and over , provides the little ones with important nutrients. This combination of selected vitamins, minerals and trace elements optimally supports the health of children. Thanks to the liposomal dosage form, the nutrients actually reach the bloodstream, unlike many tablets, and provide a reliable supply of important nutrients.

The liposomal formula of zinc, thiamine (vitamin B1), riboflavin (vitamin B2), vitamin B12, folic acid, iodine, vitamin C and vitamin D3 with vitamin K2 offers ideal support for the immune system, nervous system and bone health of children.

Learn more about liposomal technology here .

Your health is important to us!

Do you have any questions about this article or would you like to find out more about it? Write to us at service@actinovo.com and our nutrition expert, nutritionist Amelia, will answer your questions!