(By Dr. Kushal Agrawal)
Parents often pay close attention to how much their children eat, but it’s just as important to ask: what exactly are they eating?
Growth in childhood doesn’t depend on calories alone. Vitamins and minerals, known as micronutrients, play a powerful role in shaping a child’s physical and mental development. When these are missing, even in small amounts, the effects can be long-lasting and sometimes irreversible.
Why The Small Things Matter
Micronutrients may only be required in tiny quantities, but their importance is enormous. They keep bones strong, help the brain process information, fight infections, and support countless chemical reactions in the body. During the years when children are growing rapidly, any gap in nutrition can slow progress.
Key nutrients such as iron, calcium, vitamin D, zinc, iodine, vitamin A, and the B vitamin group each contribute to different aspects of growth. A shortage of just one can create a ripple effect, influencing not only health but also energy levels, learning, and immunity.
The Most Common Deficiencies In Children
- Iron: Perhaps the most widespread deficiency. Without enough iron, children develop anemia, which shows up as fatigue, paleness, poor concentration, and in the long run, delayed cognitive development.
- Vitamin D and Calcium: Essential for strong bones and teeth. Deficiency here is linked with weak bones, poor posture, delayed walking, and in severe cases, rickets. Indoor lifestyles and less sun exposure have made this more common in urban children.
- Zinc: This mineral is critical for growth and wound healing. Children lacking zinc may grow more slowly and fall sick more often.
- Vitamin A: Known for protecting eyesight, vitamin A also strengthens immunity. A deficiency increases vulnerability to infections such as measles and diarrhea.
- Iodine: Essential for thyroid function and brain development. Even mild deficiency can affect IQ and cognitive performance.
Spotting The Warning Signs
The challenge with micronutrient deficiencies is that they don’t always present obvious symptoms at first. Parents may notice subtle cues, frequent colds, a child who tires easily, slower growth compared to peers, delayed milestones, or even small signs like brittle nails and dry hair. Left unchecked, these can evolve into more serious health problems.
What Parents Can Do
- Focus on variety, not just quantity: A plate filled with fruits, vegetables, whole grains, dairy, and protein ensures coverage of most micronutrients.
- Don’t forget protein and dairy: Eggs, fish, meat, and milk products provide essential vitamins and minerals that directly support growth.
- Look for fortified options: Many staples like salt, milk, or cereals are fortified with iodine, vitamin D, or iron. They’re an easy way to cover dietary gaps.
- Encourage outdoor play: Sunlight remains the most natural source of vitamin D, and just 20-30 minutes outdoors daily can make a difference.
Dr Kushal Agrawal is HOD of Department of Neonatology and Paediatrics at KVR Hospital, Kashipur