The importance of vitamin D for children in winter
The winter season brings a number of challenges for young and old – the temperatures are low, the sun is rarely out and many infections are circulating.
Does your child eat vegetarian food? Thanks to the many plant-based products that are now available, this is no longer too much of a challenge, but families still need to rethink their everyday lives. With a few tricks, you can give your kids all the important nutrients they need for their development, even without meat, fish and the like!
Protein is particularly important for muscle development and growth in children. While meat is a well-known source of protein, there are many plant-based alternatives that are just as valuable and nutritious. Pulses such as lentils, chickpeas and beans provide plenty of plant-based protein and can be used in soups, stews or as a base for vegetarian burgers. Tofu is also a wonderful source of high-quality protein and can be used in a variety of ways!
Quinoa is another protein-rich superfood that is becoming increasingly popular with young and old alike. It contains all nine essential amino acids, making it one of the few complete plant-based sources of protein. Quinoa can be served as a side dish, in salads or even for breakfast in a sweet porridge. This makes it easy to ensure an adequate protein supply even without meat.
Liquid Calcium with Magnesium
*Calcium and vitamin D are needed for healthy growth and development of bones in children. Additionally, magnesium, vitamin K, and zinc support the maintenance of healthy bones.
Iron is a vital mineral that is particularly important for children, as it contributes to the formation of red blood cells. However, those who follow a vegetarian or vegan diet must pay particular attention to their iron supply, as it is primarily found in meat. But there are also plant-based alternatives that are rich in iron: Spinach, lentils and chickpeas are particularly valuable sources of this nutrient. It is important to know that the body absorbs plant-based iron somewhat more slowly than iron from animal sources. It is therefore advisable to combine plant-based foods containing iron with foods containing vitamin C. A squeeze of lemon juice over a spinach salad or a mandarin orange as a dessert can significantly improve iron absorption.
Fortified cereals and wholegrain products are also good options for meeting daily iron requirements. They can be easily integrated into your child’s daily diet, whether for breakfast or as a snack.
It is particularly important for young vegetarians to eat a wide variety of plant-based foods in order to absorb all the important nutrients. Colorful vegetables such as carrots, peppers and broccoli are rich in vitamins and minerals and should be on the plate every day. Dark leafy vegetables such as kale and chard are particularly rich in calcium and iron.
Fruit should also be included in your daily diet. Berries, apples, bananas and oranges provide vitamins as well as valuable antioxidants that strengthen the immune system. Wholemeal products such as oatmeal, wholemeal pasta and wholemeal bread also provide important fiber, which ensures healthy digestion and keeps you full for a long time. They also provide the body with important B vitamins and trace elements.
A balanced vegetarian diet for children doesn’t have to be complicated or one-sided. With the right plant-based alternatives to meat, a sufficient supply of iron and a colorful variety of fruit, vegetables and whole grain products, you can ensure that your child gets all the nutrients they need for healthy growth. This makes a plant-based diet not only healthy, but also varied and delicious – and everyone will love it!
This blog post reveals what children should eat before and after sport and why a balanced diet is so important.
The winter season brings a number of challenges for young and old – the temperatures are low, the sun is rarely out and many infections are circulating.