One way to ensure a child experiences proper growth and development is to make certain they obtain adequate vitamins and minerals. Vitamins and minerals are micronutrients, which means they are required in very small amounts. However, although they may only be required in minute amounts, they are imperative for good health.
Vitamin A
Vitamin A is essential for good vision, normal bone growth and healthy cells. Vitamin A is also important for immune system health since it helps white blood cells fight infections. According to National Institutes of Health, recommended dietary allowances (RDA) for children are as follows: age one to three years 1000 IU, four to eight years 1320 IU, nine to 13 years 2000 IU. Vitamin A is found in both animal and plant food sources. Animal sources include eggs, milk, cheese and liver. Plant sources of vitamin A are usually identifiable by their dark red, orange or green color. Plant sources include cantaloupe, red peppers, spinach, sweet potato, butternut squash, apricots and broccoli.
Vitamin C
Vitamin C is a water soluble vitamin that acts as an antioxidant in the body. Antioxidants are compounds that prevent cell damage by free radicals. Vitamin C is required for many functions including to maintain a healthy immune system, heal wounds, and maintain healthy skin. The amount of vitamin C required by the body varies by age. The National Institutes of Health recommendations for vitamin C intake for children are: birth to six months 40 milligrams per day, seven to 12 months 50 milligrams per day, one to three years 15 milligrams per day, four to eight years 25 milligrams per day and nine to 13 years 45 milligrams per day. Citrus fruits, strawberries, tomatoes, broccoli, red and green peppers, brussels sprouts and kiwifruit are all sources of vitamin C.
Iron
Iron is essential to good health. It is required to transport oxygen throughout the body and is also a component of numerous enzymes and proteins required for a myriad of different body functions. Without adequate iron in the body, a child may not grow well, be more susceptible to infections or have difficulty learning. Iron is found in both animal and plant food sources. The iron found in animal sources is more easily absorbed by the body however it is possible to obtain adequate iron from plant sources. Iron-containing foods include chicken, beef, pork, turkey, beans, tofu, spinach, black-eyed peas, dried fruits and lentils. Recommended dietary allowances (RDA) for children, as reported by the National Institutes of Health, are as follows: age seven to 12 months 11 milligrams per day, one to three years 7 milligrams per day, four to eight years 10 milligrams per day, nine to 13 years 8 milligrams per day.
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