The Importance of Vitamins and Their Effects on Children

by Child's health, Wellbeing0 comments

What are Vitamins & Types

Vitamins are a type of nutrient that the body needs to function properly. They are necessary for various bodily functions and processes, such as cell growth, gene expression, and the production of hormones.

Vitamins are essential nutrients that help the body grow and maintain life. Vitamins can be classified into two types: fat-soluble and water-soluble. Fat-soluble vitamins dissolve in fats or lipids while water-soluble vitamins dissolve in water.

Fat-soluble vitamins are Vitamin A, D, E, and K; while water-soluble vitamins are Vitamin B and C.

Importance of Vitamins

Vitamins are organic compounds that we ingest through our food and they play an important role in the growth, development, and maintenance of cells, tissues, and organs. Vitamins have a huge impact which they play on our health. It is very important to understand them and what they supply to the body.

Some of the specific benefits of vitamins include:

  • Boosts Immunity

One of the major benefits of taking food rich in vitamins is that it boosts immunity. Vitamins A, C, and E supply this function to the body. So, taking foods rich in these vitamins like vegetables, milk, eggs, and citrus fruits would help. Also, taking a supplement containing these vitamins would significantly boost the immune system. 

  • Good Eyesight

Vitamin A is an important vitamin that helps boost eyesight. Good vision is very important to one’s overall health.  Some foods rich in Vitamin A include meat, orange, vegetables like carrots, etc. Vitamin E also plays an important role in making sure that your vision remains clear. 

  • Healthy Skin and Hair

One of the major signs of malnutrition in children is the appearance of their skin or hair. Dry scaly skin with hairs that fall off on their own are a sign of a huge deficiency in Vitamins A and E. Taking food rich in vitamins A and E is a good way to keep the skin fresh and the hair healthy. 

  • Fosters Growth & Development

This is a very huge role that vitamins play especially in kids. Children need to consume foods that are rich in vitamins because it helps to improve their growth and development. For a child to grow, the cells need to increase in number and size. This is aided by vitamins, especially Vitamin A.

  • Protects From Free Radicals

Every one of us is exposed to free radicals daily. These statistics do not exempt children. The human body produces free radicals too and the excessive accumulation of these free radicals over time can have harmful effects such as tissue damage, oxidative stress, or even cancer. To put this to check, it is important to take an adequate amount of antioxidants daily. 

Vitamins A and C are peculiarly exceptional at this. 

  • Generation of Energy

Some individuals complain about eating but aren’t getting nutrients from their food. The problem may be in the absorption of the nutrients from the food they consume. Vitamins B1, B2, and B3 help in the generation of energy from your food. Vitamin B6 is good at releasing energy from proteinous foods. Folate also helps to absorb proteinous food.

  • Strengthens Bones 

For a child, strong bones are a must-have. Adults as well need to keep their bones strong and healthy. To do this, Vitamin D is very necessary. 

How does Vitamin D make the bones strong?

It does so indirectly. It improves the absorption of calcium into the bones and the tissues which in turn strengthens them.  

Vitamin D also plays a very important role in keeping us healthy. It is one of the vitamins that must be adequately supplied to children in their diet else they could suffer deficiencies like rickets and bone disease.

  • Fosters Growth of Red Blood Cells

Without red blood cells in the body, the human system would starve. This is because RBCs help in the transport of nutrients like oxygen to the body tissues. Without RBCs, there would be too much toxicity. The reason for this is that the red blood cells also remove Carbon dioxide and other metabolic wastes from the cells and tissues for excretion. 

Vitamin B6, B12, and folate help to boost the growth of the ever-important cells. If there is a deficiency of Vitamin B12, red blood cells would not reach maturity. This leads to anaemia.

  • Ensures that blood clots

Imagine having a cut that can’t heal. That is a blood disease called haemophilia. Vitamin K is a vitamin that is very active in the blood clotting process. 

  • Absorption of Minerals

Minerals like calcium, iron, and magnesium play a very important role in one’s health. Vitamins play a very important role in ensuring that these minerals are absorbed into the body. 

Calcium is important in ensuring that the bones, teeth, and even the gums are strong, Iron plays a very vital role in the function of the RBCs.

The vitamins responsible for this are called fat-soluble vitamins and they are Vitamin A, D, E, and K. 

Effect of Vitamins on Children’s Health

The effect of vitamins on a child’s health can not be overemphasized. Below are some of the effects that vitamins have:

  • Good Immunity

Children especially toddlers are fond of putting different things in their mouths. This means that germs can get into their body from time to time. This is one of the reasons why they are susceptible to diseases. Taking food rich in vitamins A, C, and E or supplements helps to boost the child’s immunity against these germs. 

Also as stated above, these vitamins have antioxidant properties which help to protect your child(ren) from the damage that free radicals can cause.

  • Brain Development

The first five years are very important to the mental development of a child. Taking food rich in Vitamins, especially Vitamin B12 would help to develop the child’s brain. Research has shown that low IQ is common among malnourished children. They may also lack the ability to focus and recall facts.

  • Strong Bones and Teeth

Children love running around, especially in their age group. This is very good but at times they fall. Children with a deficiency of Vitamin D have brittle bones, rickets, and bone disease. Taking food rich in Vitamin D like egg yolk and exposure to sunlight would help to foster the absorption of calcium which strengthens bones, gums, and teeth.

  • Burst Of Energy

As stated in the previous point, a child loves playing. It is healthy for them to play. Aside from the fact they exercise their body, playing helps in the development of a child’s cognitive and motor skills. So, when a child lacks this burst of energy, it could be a sign that the child is deficient in vitamins. Foods that contain Vitamin B are very helpful when it comes to energy. 

  • Development of New Cells

Right from the point of conception, till delivery, and after delivery, vitamins play a very important role in a child’s development. For a child to grow, every part of the body needs to grow proportionately. This needs the activities of vitamins and nutrients. Folate for example is responsible for ensuring the proliferation of DNA and cells like blood cells. DNA coordinates the production of proteins that are vital to growth. This is why we recommend our Evergreen Folic Acid for women who are pregnant as well as Evergreen Natal Care Plus to ensure that the fetus grows well. 

Frequently Asked Questions

Q. Why are vitamins important for children’s health?
A. Vitamins are essential for children’s growth, development, and overall well-being. They support the immune system, bone health, cognitive function, and energy production.

Q. Can’t children get all the necessary vitamins from their diet alone?
A. A well-balanced diet is ideal, but it can be challenging for children to meet all their vitamin needs through food alone. Supplementation or fortified foods may be necessary.

Q. Which vitamins are particularly important for children?
A. Vitamin D (for strong bones), vitamin A (vision and immune function), vitamin C (immune support), and B vitamins (energy and brain development) are important for children.

Q. Can excessive vitamin intake be harmful to children?
A. Excessive intake of certain vitamins, especially fat-soluble ones, can be harmful. It’s important to follow recommended doses and consult with a healthcare professional.

Q. Are there risks associated with vitamin deficiencies in children?
A. Vitamin deficiencies can lead to various health issues. For example, vitamin D deficiency can cause weak bones, and vitamin C deficiency can weaken the immune system.

Q. What are natural food sources of vitamins for children?
A. Citrus fruits, carrots, spinach, dairy products, lean meats, fish, and legumes are natural food sources of vitamins for children.

Q. Should I give my child vitamin supplements?
A. Consult with a healthcare professional before giving your child supplements. They can assess your child’s needs and provide guidance. Supplements should not replace a healthy diet.


The growth and development of children depend enormously on the quality of food that they eat. To be sure that your child (ren) is eating well and getting the right nutrients, here is a guide on the type of food that they need. 

The best way for your child to get enough vitamins and minerals is by eating a wide variety of foods from the five healthy food groups:

  • Vegetables
  • Fruits
  • Grain food – bread, pasta, breakfast cereals, rice, corn, and so on
  • Reduced-fat dairy food – milk, yogurt, and cheese
  • lean meat and fish, chicken, eggs, tofu, legumes (peas, beans, lentils, chickpeas, and so on), and nuts.

Most kids get adequate amounts of nutrients from a balanced diet, but under certain circumstances such as picky eating, there might still be a gap between the nutrients they need and those they consume. In this case, we recommend that children take supplements like EVERGREEN KIDz.  It is a multivitamin formulated to fill this nutritional gap in children. It offers the right nutrients at the right levels, so your kids get the optimal vitamin intake to develop and perform at their best.


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