Because of your child's rapid growth, many nutrients are in increased demand including vitamin B-12. This vitamin is needed for a healthy central nervous system and the production of red blood cells. The body does not make vitamin B-12, so your child needs to obtain it from his diet. The National Health and Nutrition Examination Survey of 1994-1996 found that most children in the United States have adequate intakes of B-12.
B-12 Deficiency
Children who are breastfed by a vegetarian mother are likely to develop B-12 deficiency. A deficiency may also occur if your child does not consume meat or dairy foods, as these are a rich source of B-12. The Centers for Disease Control and Prevention notes that a B-12 deficiency in children can lead to growth problems, developmental delays and weakness in the muscles. The recommended dietary allowance is 0.9 mcg for kids ages 1 to 3, 1.2 mcg for ages 4 to 8 and 1.8 mcg for ages 9 to 13.
Dairy Foods
One or two servings of milk, cheese or yogurt can provide your child with his daily requirement of B-12, depending on this age. These foods are also beneficial as they provides a rich source of calcium and other essential minerals. For example, 1 cup of milk or 1 ounce of Swiss cheese contain 0.9 mcg of B-12. Provolone, mozzarella, feta and cottage cheese also have a high content of B-12. Mozzarella made from skimmed milk contains 207 mcg and feta cheese contains 140 mcg of B-12 per 1 ounce. Fat-free cottage cheese contains 125 mcg of B-12 in a 1-cup serving. One cup of plain yogurt provides 1.4 mcg.
Meat, Poultry and Seafood
Include beef and poultry in your child's diet to increase his daily B-12 intake. Turkey provides 48 mcg and chicken 14 mcg per cup. Beef liver is one of richest source of this vitamin, containing a staggering 48 mcg in one-slice. Add tuna or a hard-boiled egg to your kid's sandwich as these are a good sources of B-12 as well..
Breakfast Cereals
Many ready-to-eat breakfast cereals are enriched with B-12 and other essential vitamins and minerals. One breakfast meal can supply your child with his recommended daily allowance of B-12. According to the Office of Dietary Supplements, cereals can provide from 1.5 to 6 mcg per serving. Encourage your child to eat different varieties of cereals.
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