Vitamins and minerals are important substances, and they are found primarily in food. They are necessary for proper functioning of your child’s body. Vitamins and minerals support normal growth and development, keep the organs functioning properly and promote a healthy immune system. Each vitamin and mineral plays a specific role within the body. Good nutrition and a variety of foods will help your child meet her essential vitamin and mineral requirements each day.
Vitamin A
Vitamin A is necessary for healthy eyes, skin, cellular development, bone growth and to boost your child’s immune system. Children ages 1 to 3 require 300 mg of vitamin A per day while those 4 to 8 years of age need 400 mg of vitamin A daily. Vitamin A-rich foods include milk, eggs, liver, cheese and fortified cereals. In addition, darkly colored orange or green vegetables such as carrots, sweet potatoes, kale, squash and pumpkin and fruits like apricots, mango, papaya, peaches and cantaloupe are excellent sources of vitamin A.
B Vitamins
The B complex vitamins are a family of vitamins responsible for growth and development, red blood cell formation, nerve function and energy production. B vitamins are found in a variety of foods including dairy products, meat, poultry, fish, eggs, whole grains, beans, peas and green leafy vegetables. B vitamins are needed in small amounts.
Vitamin C
Vitamin C is an antioxidant, or disease-fighting agent. It is important for your child to get enough vitamin C in his diet as he is frequently exposed to different types of bacteria. Vitamin C is also required for brain function, wound healing, healthy bones and teeth and the improved absorption of calcium and iron. Children ages 1 to 3 need 15 mg of vitamin C per day and children ages 4 to 8 require 25 mg of vitamin C daily. Vitamin C is found in brightly colored fruits and vegetables such as red berries, citrus fruits, bell peppers, kiwi, tomato, broccoli and spinach.
Vitamin D
Vitamin D works closely with calcium to keep your child’s bones strong. Your child can meet her nutritional recommendations for vitamin D by consuming eggs, fish and fortified milk, or by spending time outside in the sun most days of the week. Children ages 1 to 8 require 5 mcg of vitamin D each day.
Iron
Iron is necessary for the transport of oxygen from the red blood cells throughout the body. Iron is available from food in two forms, heme and non-heme iron. Heme iron is more readily absorbed and is found in red meat, poultry, pork, fish and shellfish. Non-heme iron is found in lentils, beans, soy products, leafy green vegetables and fortified cereals. Children require 7 mg of iron per day between the ages of 1 to 3 and 10 mg of iron per day between the ages of 4 to 8.
Calcium
Calcium is vital during childhood, as it aids in the process of building strong bones and teeth. Children accumulate calcium stores that will be used to support rapid growth spurts during adolescence. Children ages 1 to 3 require 500 mg of calcium daily while children ages 4 to 8 need 800 mg of calcium each day. Rich sources of calcium include milk, cheese, yogurt, soy foods, dark green leafy vegetables and fortified products such as juice or cereal.
Magnesium
Magnesium is a mineral essential for chemical reactions within the body, muscle and nerve function, a steady heart rhythm, strong bones, energy production and a healthy immune system. Children ages 1 to 3 need 80 mg of magnesium per day and children ages 4 to 8 require 130 mg of magnesium each day. Magnesium-rich foods include whole grains, nuts, seeds, green leafy vegetables, beans, bananas, avocados and dairy products.
Zinc
During childhood, zinc is necessary for normal growth and development. It also supports wound healing and keeping the immune system strong. Between the ages of 1 to 3, children need 3 mg of zinc per day and between the ages of 4 to 8, children require 5 mg of zinc daily. Zinc is found in red meat, poultry, seafood, nuts, dried beans and peas, whole grains, fortified cereals, dairy and soy products.
References
- KidsHealth.org: Vitamins and Minerals, Mary L. Gavin, M.D.; October 2009.
- Kaboose.com; 10 Essential Vitamins and Minerals Children Often Miss
- Wausau Wellness Center: Vitamins and Minerals for Children; Gene Bruno, M.S., MHS;
- Institute of Medicine; Dietary Reference Intakes
- Eunice Kennedy Shriver National Institute of Child Health & Human Development; Diet and Nutrition
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