Vitamins and Minerals: How to Strengthen Children’s Immunity?

If children show a tendency toward frequent infections, low energy, or difficulty gaining weight, it is necessary to consider introducing additional supplements to boost a child’s immunity, support healthy growth and development, and reduce susceptibility to infections.

With the arrival of autumn and winter, stressful periods begin for children. They start kindergarten or school, spend more time playing indoors, and come into contact with a larger number of people. All of this represents a major change for a young child’s body, leading to a decline in immunity and, consequently, various illnesses that are all around us.

Why Are Vitamins and Minerals Important for Children?

Food today is increasingly poor in essential vitamins and minerals needed for normal growth and development and for strengthening immunity. In addition, children are often very picky eaters and frequently dislike or refuse healthy foods, instead consuming industrially processed foods high in sugar and saturated fats, which have little to no nutritional value.

Children have higher needs for vitamins and minerals than adults because they are required for the growth and development of bones, the nervous system and brain, the immune system, and for everyday functioning.

Symptoms of Vitamin and Mineral Deficiency

With constant intake of a monotonous diet poor in vitamins and minerals, children may develop symptoms of deficiency:

• Lack of vitamin A can lead to impaired vision and reduced immune system function.

• Deficiency of vitamin D and calcium leads to slowed growth and development.

• Increased susceptibility to infections due to lack of vitamin C.

• Disorders in blood cell formation due to iron deficiency, which can lead to anemia.

The Best Vitamins for Children and Immunity

Each vitamin plays an important role in the body:

• Vitamin A promotes normal growth and development.

• B-complex vitamins (especially B5, B6, B9, and B12) participate in biochemical reactions in the immune system, energy production, and contribute to the development of the nervous system.

• Vitamin C is one of the most important vitamins contributing to normal immune system function and helps with the development of connective tissue and skin health.

• Vitamin D supports the development of the skeletal system and proper formation of teeth and improves calcium absorption in bones.

• Vitamin E is a powerful antioxidant that helps the body fight infections.

Table of Vitamins and Minerals

Below are vitamins and minerals important for children’s immune systems:

• Vitamin C

• Vitamin E

• Vitamin B5 (niacin)

• Vitamin A

• Vitamin B6 (pyridoxine)

• Vitamin B9 (folic acid)

• Vitamin D

• Vitamin B12 (cyanocobalamin)

• Zinc

• Iron

• Calcium

Vitamin C for Children

Vitamin C, also known as ascorbic acid, is an essential vitamin for children because the body cannot synthesize it on its own and it must be obtained through food.

The best sources of vitamin C are broccoli, tomatoes, citrus fruits, kiwi, and berries.

If a child experiences frequent colds and infections, immunity declines and vitamin C deficiency may occur. Vitamin C is very important for children because it participates in numerous biochemical reactions in the body.

It plays a key role in the formation of collagen, blood vessels, cartilage, and muscles, thereby helping maintain the integrity of many body tissues, including the skin.

It is important for the production of neurotransmitters, substances essential for signal transmission in the nervous system.

Vitamin C is vital for maintaining overall health, as evidenced by its high concentration in immune cells.

If sufficient vitamin C is not consumed through food, additional supplementation through ready-made preparations containing vitamin C is required.

Recommended daily doses for children range from 20 to 80 mg, depending on the child’s age.

Healthy Habits That Support Immunity

Children should be taught and encouraged to adopt healthy habits from birth, which they can continue to practice independently as they grow older.

When it comes to habits that support immunity, proper nutrition is the most important factor. Daily meals should include fruits, vegetables, dairy products, and whole grains to ensure adequate intake of vitamins and minerals necessary for growth and development.

Children need sufficient sleep so the body can rest. Lack of sleep can make children more susceptible to illness. Newborns may need up to 18 hours of sleep per day, children need 12–13 hours, and preschool children about 10 hours.

In today’s age of mobile phones and various gadgets, children increasingly lead sedentary lifestyles. They should be encouraged to exercise for at least one hour a day. Physical activity can improve children’s immune systems by increasing antibody levels.

Smoking should be avoided in the home where a child lives and in close proximity to children, as passive smoking can harm their health.

During periods of increased physical effort, illness, stress, refusal of food, or consumption of industrially processed foods, the body’s need for vitamins and minerals increases. In such cases, it is advisable to provide additional vitamins and minerals in the form of supplements, which—depending on the child’s age—are available as tablets, syrups, gummies, and similar forms.

Conclusion

In today’s world, where children spend more time on mobile devices and indoors than in nature, where food is increasingly poor in important nutrients such as vitamins and minerals, and where children are exposed to environmental pressures and stress at an early age, declines in immunity and the development of infections are becoming more frequent.

Therefore, it is necessary to encourage healthy habits in children, such as proper and balanced nutrition, physical activity, and sufficient sleep to allow the body to recover from daily strain.

If children show a tendency toward frequent infections, low energy, or difficulty gaining body weight, it is advisable to consider introducing additional supplements (such as vitamins and minerals) into daily practice in order to strengthen a child’s immunity, support healthy growth and development, and reduce susceptibility to infections.