Children's healthy growth hinges on a balanced intake of essential nutrients. However, many children frequently experience deficiencies in key vitamins and minerals due to varied diets and lifestyle factors. These nutritional gaps can hinder critical aspects of their development, from brain function to physical well-being. Understanding these common deficiencies and how to address them is vital for parents.

**Vitamin B12**

Vitamin B12 is vital for brain development and nervous system health. This deficiency often affects vegetarian children or those who eat few animal products. Symptoms include fatigue, mood shifts, and poor concentration. Prolonged deficiency can impact cognitive and learning abilities, as B12 is crucial for nerve function.

Children should receive B12 through milk, eggs, meat, and fortified cereals. For families on strict vegetarian diets, doctors may prescribe regular B12 supplements after a nutritional assessment.

**Iodine**

Iodine is an essential micronutrient for thyroid function and brain development in children. A lack of iodine can cause fatigue, poor concentration, and delayed physical and intellectual development. Common causes include families limiting salt intake due to health concerns or using non-iodized salt. Parents should use iodized salt for cooking for children over two years old and include naturally iodine-rich foods such as yogurt, potatoes, and seafood.

**Omega-3**

Omega-3 plays a significant role in brain function, mental health, vision, and learning abilities. When children lack these healthy fats, they may become irritable, struggle with concentration, and experience dry skin. Diets high in processed foods often contain low levels of natural omega-3s, making this deficiency increasingly common.

A diverse diet, including omega-3 sources such as walnuts, flaxseed, chia seeds, salmon, and sardines, benefits children's health. Young children can consume about one teaspoon of ground flaxseed mixed into smoothies or yogurt to boost their intake of this essential nutrient.

**Vitamin D**

Vitamin D deficiency in children remains common due to sedentary lifestyles and extended screen time. Vitamin D promotes bone development, calcium absorption, and immune function. Deficiency can lead to bone pain, increased susceptibility to respiratory infections, or delayed development.

Parents should encourage children to play outdoors daily and incorporate vitamin D-rich foods like milk, fortified cereals, mushrooms, and eggs into their diets. A balanced diet with three main meals and two healthy snacks, while limiting fast food, helps ensure children receive necessary nutrients.

By Le Nguyen (Source: *Times of India*)