Children require more calcium and vitamin D in their diet

Vitamin D and calcium are two nutrients that must be consumed on a regular basis during childhood and adolescence in order to ensure healthy development and fulfillment of the body's dietary requirements at these ages. According to statistics from the most recent survey of children and adolescents, vitamin D consumption is below the estimated average values from one year of age to seventeen years of age without distinction of sex. This information was gathered from the children and adolescents who participated in the survey.

The current daily intake for this vitamin in children under the age of one year is 400 international units per day, and the recommendation for children over the age of one year is 600 international units per day.

Nevertheless, "this deficiency seems to be appropriate in children under one year of age," as explained by an expert. "This deficiency seems to be appropriate in children under one year of age because probably in this age group they usually take an extra supply of vitamin D in the form of oral drops recommended by their pediatrician following current standards for the prevention of rickets," which is a disease that develops in children due to a lack of calcium and phosphorus.

How can we get a greater supply of vitamin D?

The specialist says that these deficits are caused by very few foods containing vitamin D. The only foods that contain vitamin D are milk, egg yolks, and some varieties of fatty fish (this varies depending on the species and the time of year). Only 10 percent of this vitamin can be gained by eating, so it's vital to keep in mind that sunlight is the most important source of it for people. "We must remember that the most important source of this vitamin in humans is what is obtained through the action of ultraviolet rays," the expert says.

Because of this, experts emphasize that it is sufficient to expose the face and a portion of the arms to direct sunlight without protection for ten to fifteen minutes between the hours of ten and twelve in the morning to ensure an adequate level of this vitamin in the blood. In a similar vein, "breast-fed children, those who drink less than a liter of formula milk, those who have risk factors such as prematurity or low milk intake from one year of age and vegetarian children will be supplemented with this vitamin D." However, experts emphasizes that parents should always consult with their child's pediatrician to determine the most effective approach.

Nutrition during childhood and adolescence is key

An insufficient diet during adolescence would lead to a lack of contributions of essential nutrients such as group B vitamins: trace elements with zinc, selenium, calcium, or phosphorus, which, when combined with the contributions of proteins, calories, and saturated fatty acids, could lead to a nutritional imbalance that favors diseases such as obesity and diabetes, among other conditions.

In order to avoid these kinds of predicaments, expert explains that a well-balanced diet that adheres to the food pyramid and includes a daily consumption of cereals, vegetables, fruits, dairy products, olive oil, 1-2 liters of water per day, meat products (poultry or red meat), and eating fish two or three times a week, along with daily physical exercise that lasts for 30 minutes outside, is a fundamental pillar that ensures an adequate intake of nutrients.

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