Vitamins for every age stage
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The word vitamin contains the Latin 'vita', which means life. No wonder, because vitamins and minerals are of vital importance. Not only in growth or with aging, but throughout life. What are the points for attention per life phase?
Children
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The Health Council recommends a daily vitamin D supplement (with 10 mcg per day) for children up to the age of 4 for good bone development. Other vitamins and minerals are in principle sufficient in a healthy, varied diet with sufficient fruit and vegetables. But children are not usually vegetable lovers. In addition, children are known for their erratic diet. If you want to make sure picky eaters get all the vitamins and minerals they need, consider a multivitamin supplement especially for children.
Youth
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A healthy, varied diet is usually not a high priority for young people. And that while the growth spurt actually increases the need for vitamins and minerals. A multivitamin can then be a good supplement to the diet.
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11 minMain dishpeanut oil, tofu stir-fry cubes finely seasoned, stir fry sauce sweet and sour, thick noodles, carrot julienne, beetroot julienne, yellow bell pepper, watercress,rainbow salad with tofu -
45 minMain dishRed cabbage, mild olive oil, quinoa plus, forest outing, lemon, sesame oil, soy sauce less salt, Bio Today tahini white in pot, tap water,grilled red cabbage with quinoa salad -
30 minDessertBrie, Roquefort, port salut, gruyere, Camembert, walnut, garlic, thyme, honey, grape, baguette, Red onion, red grape, raisins, Red wine, Red wine vinegar, Brown sugar,generous cheese plate with onion marmalade -
30 minDessertFull Milk, whipped cream, macaroon, custard powder, vanilla sugar, sugar, protein, amaretto, almond liqueur, basic recipe cooking pears,macaroon pastry with casserole
Girls and women
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Women do not need more vitamins than men, but they do need more iron. That's because women lose iron during menstruation. Some very strong tips for girls and women: meat contains an easily absorbable form of iron. There is also a less absorbable form of iron in grain products and vegetables. Vitamin C stimulates the absorption of this form. So eat some fruit or vegetables or drink fruit juice with every meal.
Pregnant women
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Eating for two is not necessary, but the need for vitamins and minerals is increased during pregnancy. Eating extra healthy is therefore very important during this period. The Health Council also recommends a folic acid supplement (400 mcg per day) from the moment of stopping contraception until 10 weeks of pregnancy. Folic acid is important for the development of the unborn baby, especially during the very early pregnancy. The Health Council recommends a vitamin D supplement (with 10 mcg per day) for a good bone structure in the baby during the entire pregnancy. A multivitamin especially for pregnant women usually contains both folic acid and vitamin D in the right dosage and can be a good support during the entire pregnancy.
Breastfeeding women
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The need for vitamins and minerals is even higher for breastfeeding women than for pregnant women. To get everything in, therefore, more fruit, bread, potatoes, rice and pasta must be eaten. Daily 3 pieces of fruit, 8 sandwiches and 5 serving spoons of potatoes, rice or pasta. A multivitamin can be a helping hand for those who fail to reach these levels.
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5 minDrink without alcoholbananas, cool fresh apple-pear raspberry juice, Soy drink vanilla,soy fruit shake -
20 minMain dishsauerkraut, sticking potato, liquid baking product, half-to-half minced, Spice meatballs, pineapple, olive oil, liquid baking product,gratin sauerkraut dish with minced meat -
40 minMain dishlemongrass, fresh ginger, Red peppers, onions, tomato cubes, fresh cod fillet, coriander, oil, ground turmeric (koenjit), coconut milk, salt,fish in creamy coconut sauce -
15 minSide dishsweet potato, soft goat cheese, egg, spring / forest onion,stuffed sweet potato with egg
Over 50s
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As you get older, the metabolism burns down. As a result, less and less energy is required from food. No wonder, then, that the appetite often diminishes with age. But the need for vitamins and minerals is the same, sometimes even higher. Vitamin D for example: the Health Council recommends a vitamin D supplement for women from 50 years (10 mcg per day) and for everyone from 70 years (20 mcg per day). You can read more about it here. Vitamin B12 is also important for people over 50. This vitamin from meat, fish, dairy and eggs is often poorly absorbed by the elderly, especially with infections of the stomach or intestines. In the United States, all over 50s are therefore advised to take extra vitamin B12. In the Netherlands such an official advice does not apply, but a supplement can still be a good addition. Especially because vitamin B12 is better absorbed from supplements. This is because vitamin B12 is present in supplements in a free form, and not bound to other substances, such as in foods. A
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As we get older, the metabolism burns down. As a result, less and less energy is required from food. No wonder, then, that the appetite often diminishes with age. But the need for vitamins and minerals is the same, sometimes even higher. Vitamin D for example: the Health Council recommends a vitamin D supplement for women from the age of 50 (10 mcg per day) and for everyone from 70 years (20 mcg per day). You can read more about it here. Vitamin B12 is also important for people over 50. This vitamin from meat, fish, dairy and eggs is often poorly absorbed by the elderly, especially with infections of the stomach or intestines. In the United States, all over 50s are therefore advised to take extra vitamin B12. In the Netherlands such an official advice does not apply, but a supplement can still be a good one