The nutrients that matter as children grow
Calcium, iron, vitamin D, DHA: what they are really for, where to find them on the plate, and when the question of a supplement arises.
Calcium and vitamin D, an inseparable pair
One does not go without the other. Vitamin D contributes to normal absorption/utilisation of calcium and phosphorus.
Calcium is found in dairy products, some mineral waters, almonds and green vegetables. Vitamin D comes mainly from sun exposure and, to a more limited extent, from oily fish and eggs. At our latitudes, intake from food alone is often low in winter: this is one of the few cases where supplementation is commonly discussed. Talk to your doctor rather than deciding on your own.
Iron, discreet but decisive
Iron contributes to the reduction of tiredness and fatigue. Needs increase during periods of rapid growth.
It is found in red meat, offal, pulses, wholegrain cereals and some green vegetables. Plant-based iron is less well absorbed. Vitamin C increases iron absorption: add a source of vitamin C to the same meal — fresh fruit, some raw vegetables. Conversely, tea drunk with the meal reduces iron absorption.
B vitamins: where to find them
Thiamine contributes to normal energy-yielding metabolism. Vitamin B6 contributes to normal functioning of the nervous system.
Wholegrain cereals, eggs, dairy products, pulses and green vegetables are the main sources.
DHA, a fatty acid the body makes poorly
DHA is an omega-3 fatty acid. The body makes it only in small amounts, so dietary intake matters. DHA contributes to the maintenance of normal brain function. The beneficial effect is obtained with a daily intake of 250 mg of DHA.
Oily fish — salmon, mackerel, sardines — is the main source. Two portions of fish a week, one of them oily, is the most frequently cited guideline. For families who do not eat fish, there are sources made from microalgae.
Should you supplement?
In the vast majority of cases, a varied diet is enough. The question of a supplement arises rather with a very selective diet, a diet that excludes a whole food group, or on medical advice.
A supplement does not correct an unbalanced diet: it complements it. And too much brings no extra benefit. Ask for advice before giving one to a child.
- Vitamin D contributes to normal absorption/utilisation of calcium and phosphorus.
- Vitamin C increases iron absorption: pair plant-based iron with vitamin C at the same meal.
- Two portions of fish a week, one of them oily, for DHA.
- A supplement does not correct an unbalanced diet.
This information is general in nature and does not replace the advice of a healthcare professional. For any question about your child's health, please consult your doctor or pharmacist.
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