Good nutrition is essential for the health and well-being of your child. However, if your child is a picky eater, you may worry that he is not getting the vitamins and minerals he needs. According to the American Academy of Pediatrics, vitamins A, B, C and D, iron, and calcium are some of the essential vitamins and minerals needed for normally growing children.
Vitamin A
Vitamin A is important for the development of healthy teeth, bones and skin. It is also helps promote good vision, especially in low light. Foods that come from animal sources, like eggs, meat, milk and cheese, are high in vitamin A. Beta-carotene, which is a form of vitamin A, can be found in vegetables and fruits, such as carrots, pumpkins, sweet potatoes, apricots, pink grapefruit, and most dark leafy green vegetables.
Vitamin B
The B vitamins, which include folic acid, helps your child's body form red blood cells and make energy. Your child can get B vitamins from fish, poultry, meat, eggs, dairy products, leafy green vegetables, beans and peas.
Vitamin C
Vitamin C is an antioxidant that is important for healthy skin, bones and connective tissue. It also helps your child's body to heal and resist infection. To make sure your child is getting vitamin C, offer fruits and vegetables like oranges, grapefruit, strawberries, tomatoes, broccoli and spinach. Your child can also get vitamin C from some juices and fortified cereals.
Vitamin D
Vitamin D helps your child absorb calcium, which is important for the formation of healthy bones and teeth. Foods rich in vitamin D include egg yolks, saltwater fish and liver, as well as fortified milk and cereals. Sunlight also helps the body produce vitamin D; however, too much sun can be damaging and even lead to skin cancer. Use sunscreen and protective clothing, and avoid exposure during peak sunlight hours to help protect your child from the unwanted effects of the sun.
Iron
Your child needs iron to form blood cells and build muscles. Good sources of iron include dried beans and fruits, eggs, liver, lean red meat, tuna, salmon, iron-fortified cereals, and whole grains.
Calcium
Your child needs calcium for healthy bones and teeth. Calcium is also important for helping muscles and blood vessels contract and expand, and for the secretion of hormones and enzymes. Dairy products, like milk, cheese and yogurt, as well as leafy green vegetables, all provide good sources for calcium.
Recommended Daily Intake
Your child's nutritional needs will change as he grows. For example, according to the Institutes of Medicine, 1- to 3-year-olds should get 500 mg of calcium daily, while 4- to 8-year-olds need 800 mg a day. And while 1- to 3- year old children require only 15 mg of vitamin C a day, older children need nearly twice that amount, or 25 mg a day.
To learn more about your child's nutritional needs, and how to make sure he gets the necessary vitamins and minerals for healthy growth, speak to your pediatrician.
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