Whole food vitamins taken in through a varied, healthy diet are better than vitamins for kids that come in colorful cartoon shapes. According to Kidshealth.org, most kids won't need to take supplements if they eat the proper amounts of whole, fresh foods. Colorful variety is key, because different foods contain different concentrations of vitamins. A vitamin rich diet consists of an abundance of fresh fruits and vegetables, whole grains, nuts, seeds, healthy oils like olive oil and canola oil and lean protein. Cartoon character-shaped supplements might be easier, but teaching kids to eat healthy sets up good habits for life.
Vitamin A Foods
Vitamin A is found in yellow and orange vegetables and fruits that include carrots, sweet potatoes, squash, cantaloupes, pumpkin and mangoes. It's also found in fortified breakfast cereal, eggs and some dark green vegetables. According to the Linus Pauling Institute, vitamin A is vital to good vision and a healthy immune system.
B Vitamin Foods
The B vitamins include B1, B2, B6, B12, biotin, choline, folic acid, niacin and pantothenic acid. These vitamins are necessary to for proper brain function, including memory, according to the experts at Wholeliving.com. The B group of vitamins also helps regulate homocysteine, which can cause heart disease if you have too much of it in your blood. You can find B vitamins in dark green, leafy vegetables that include broccoli, spinach and kale. Fish and chicken are excellent sources of vitamin B12, and brown rice and legumes are good places to find folic acid.
Vitamin C Foods
Citrus fruits that include oranges, lemons and limes contain high levels of vitamin C, and so do apples. According to researchers at the University of Maryland Medical Center, vitamin C is necessary to maintain and repair your teeth and bones, and heal wounds to your skin. It's also an antioxidant, which means that it helps block the free radicals that may be partly responsible for the development of arthritis, cancer and heart disease, as well as contributing to the aging process.
Vitamin D Foods
Vitamin D is a fat soluble vitamin, which means that it is stored in your body until it's needed. Very few foods contain high levels of vitamin D, though you can get it from eating fish like mackerel, salmon and tuna. There are also small amounts in beef liver and egg yolks. Some brands of milk, juices and cereals are also fortified with vitamin D, according to the office of Dietary Supplements at the National Institutes of Health.
