Common Deficiencies in Children

Children must eat a diet filled with essential nutrients for healthy growth and development. Much of the nutrients consumed as a child contribute to their health in their adult years. Below are common children deficiencies and the best sources for the nutrients.

Iron

Iron deficiency is one of the most common deficiencies in children. The body requires iron for haemoglobin, a protein found in red blood cells that carries oxygen from the lungs to the rest of the body. Lack of iron in the body can lead to lethargy, brittle nails, impaired cognitive function, and in serious cases, anaemia.

Iron deficiency is usually the result of a diet lacking in iron-rich foods, loss of blood or other illnesses such as celiac disease. Children tend to have an iron deficiency when they are introduced to a variety of food and selectively discard food they don't like. Sources of iron include:

- Red meat

- Liver

- Oyster Sardines

- Dark green leafy vegetables such as spinach

- Pumpkin and sesame seeds

- Iron-fortified food

Calcium

Calcium is essential for healthy bones and teeth, however, children are not consuming adequate levels of calcium in their diets. It also plays a role in muscle, heart and nerve function by sending messages from the brain to the rest of the body.

Our bones serve as a "calcium bank" and accumulate calcium from childhood and adolescence to reach their peak bone mass. When there is a lack of calcium to supply the bloodstream, the body sources its calcium from the bones. Over time, this can lead to soft bones in children and osteoporosis in later life. Other symptoms can include numbness, tingling, tooth decay and extreme fatigue. Sources of calcium include:

- Dairy products

- Dark green leafy vegetables such as broccoli and kale

- Tofu and soy

- Calcium-fortified food

Vitamin D

Vitamin D is a fat-soluble vitamin essential for calcium absorption and is produced from bare-skin exposure to sunlight. Vitamin D is a common deficiency in children who live further from the equator and darker-skinned children as they require longer sun exposure to reach adequate levels. The deficiency can take several years to show symptoms, which include fractures and soft bones. The best source of vitamin D is sunlight exposure for a few minutes every day. Other sources include:

- Beef liver

- Fish rich in fatty acids

- Egg yolks

- Vitamin D-fortified food

 Most nutrients that children consume contribute to their health in their adult years

Zinc

Zinc is a mineral essential for childhood development. Its function in the body includes building immunity, aiding digestion and repairing body tissue. A lack of zinc in children's diet can lead to stunted growth, damaged hair, skin and nails, and slow healing wounds. Sources of zinc include:

- Red Meat

- Shellfish such as oyster

- Eggs

- Whole grains, seeds, and nuts

- Dairy food

Vitamin A

Vitamin A is essential for eye health and for maintaining healthy skin, bones and cells. Lack of vitamin A can lead to vision complications and blindness. The World Health Organisation reports that vitamin A deficiency is the leading cause of preventable blindness among children and affects over 50% of countries. In children, it can also impair the immune system and increase mortality. Sources of vitamin A include:

- Organ meat

- Cod liver oil

- Carrots

- Dark green leafy vegetables such as spinach

-Sweet potatoes



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