Are supplements necessary for children?
This is perhaps the most asked question from anxious parents who may feel confused by the variety and number of opinions on the subject. Eating a healthy and varied diet usually provides all the necessary vitamins and minerals our children need, but eating is so much more than just getting the right nutrients - it’s also teaching our children how to develop social skills at the dinner table, experimenting with new foods and more broadly developing a healthy and happy attitude toward food.
Unfortunately, modern busy lives are not on the side of parents, and our little ones don’t always eat the nutrient-dense food we’d like them to eat, potentially leading to deficiencies, and hence the need for supplementation. Picky eaters as well as children suffering from allergies or intolerances can also benefit from supplementation bridging the nutritional gaps. Furthermore, modern agricultural practices have also led to soil depletion, producing nutritionally poorer foods and crops, deeming supplementation necessary.
What nutrients do kids need?
The number one nutrient - proteins - are the brilliant building blocks of the body’s tissues (present in skin, hair, nails and muscles) and are used in virtually every biological process. They help the body fight infections by signalling immune responses and destroying pathogens, and they regulate blood sugar levels thanks to the hormone insulin. Proteins also repair damaged cells and support tissue growth, essential during childhood and adolescence. Complete proteins such as quinoa, tofu, amaranth or spirulina provide all the essential amino acids the body needs and can’t make itself. Protein combinations are also useful in order to vary protein intake and obtain essential amino acids in one meal- for instance lentils and brown rice or corn and black beans. Read more about the best protein sources on a plant-based diet.
Children also need good-quality fats. These are required for the structure and flexibility of all cell membranes, as they regulate the transport of all substances in and out of cells, support the immune system and hormone balance, and maintain the function of the brain and nervous system. The fats your child needs the most are the omega 3s found in algae supplements, chia seeds, walnuts and walnut oil (delicious drizzled on salads) and hemp seeds. Read more about Omega 3 and what it's good for. Omega 6 is found in sunflower and pumpkin seeds and wheat germ oil. Organic extra virgin olive oil is delicious and also contains polyphenols with antioxidants and anti-inflammatory properties. Learn more about healthy vs unhealthy fats.
Finally, carbohydrates - they produce glucose, which is the primary source of “fuel” for the brain and other organs and tissues of the body.
They fall into three types:
- Sugars are found in fruits, some vegetables and processed foods and drinks.
- Starches are found in all grains and vegetables.
- Fibres found in wholegrains and vegetables are essential to digestive health.
Refined carbs are often referred to as 'empty calories' as they have been pretty much stripped of their nutritional value and have a deleterious impact on the body. On the contrary, unrefined carbs release their sugars slowly in the bloodstream, avoiding sugar crash - they are full of micronutrients and will help sustain focus and concentration for longer. Discover 10 foods to boost brain health & the 5 best carbs for plant-based meals.
Other nutrients your child needs are the full range of vitamins for their body and brain to function properly, and these can’t be absorbed without minerals to help them. Minerals also help build blood cells, bones, teeth and muscles. They certainly help with digestion and speed up reactions such as hormone production or nerve transmission. Our bodies can’t make minerals, so they must be provided by our diet.
How to spot vitamin deficiencies in children
Nobody knows your child better than you do, so if you notice any changes affecting them physically or mentally, these may be signs of deficiencies and should be addressed promptly. Frequent infections, white marks on fingernails, and acne, for example, could be a zinc deficiency. Iron and B12 deficiency can cause fatigue. Dermatitis and diarrhoea along with attention or memory problems, can indicate a lack of B3. Vitamin A deficiency can reduce appetite and taste. Blood sugar regulation can be impacted by chromium, manganese and vanadium deficiencies inducing mood swings, inattention and carbohydrate cravings.
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