Vitamins and minerals come in a wide variety of colors and shapes to appeal to the eyes of a child. Healthy children who eat and have access to well-balanced foods are likely to not need vitamins and mineral supplements. Picky eaters may be lacking certain vitamins and minerals, however. If you suspect your child may not be eating well-balanced meals, talk to your child's physician about vitamin and mineral supplements.
Thiamin
Thiamin, also referred to as vitamin B1, is beneficial in helping the body convert carbohydrates into energy. Thiamin is necessary for proper heart function as well as for the proper functioning of the nervous system. Children can get thiamin from meat, fish, peas, whole grains, dried beans and soy foods. Thiamin can also come in the form of fortified breads, pastas and cereals.
Niacin
Niacin is also known as vitamin B3. This vitamin helps to turn the food in a child's body into energy, which is important for everyday use. Niacin can also help children maintain healthy skin as well as a healthy nervous system. Niacin is found in poultry, fish and red meats. Cereals -- both hot and cold -- may be fortified with niacin.
Folate
Folate, another form of vitamin B, is commonly known as B9, folic acid or folacin. Folate is found in a variety of foods, including liver, dried beans and green leafy vegetables. Orange juice is also a source of folic acid. Folate is necessary for a variety of bodily functions, including tissue growth and the proper operation of cells.
Calcium
Calcium is very important in the building of strong bones and teeth in children. Getting plenty of calcium as a child is important to help fight bone loss later in life. This is especially important in girls who are more likely to develop osteoporosis as adults. Milk, yogurt, cheese and cottage cheese are all sources of calcium. Calcium can also be found in broccoli and leafy, green vegetables.
Iron
Iron helps red blood cells transport oxygen to all portions of a child's body. If a child is not getting enough iron, they may become weak, tired, fatigued and short of breath. Iron can be found in red meat, fish, shellfish, pork, beans, raisins, green leafy vegetables and products fortified with iron -- including cereals and grain products. Girls need a higher amount of iron than boys when they begin menstruation.
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