Growing kids need a variety of vitamins in their diet, as they are all effective in promoting an overall healthy well-being, while also helping kids to grow and develop normally. For kids to easily obtain vitamins, they should consume a diet filled with a selection of foods, all rich in a variety of the nutrients that help kids to grow.
Vitamin C
Vitamin C is a water-soluble vitamin. Unfortunately, water-soluble vitamins dissolve in water and are not stored in your body. Vitamin C is an antioxidant, protecting your body from harmful compounds called free radicals, which are believed to play a role in the development of heart disease or cancer. According to MedlinePlus, vitamin C is essential for normal development and growth of your body, making it an important vitamin for kids to grow. Vitamin C aids in the manufacture of bodily tissues, while also helping to form collagen, a protein that is used when making ligaments, skin, blood vessels and muscles. Good food sources of vitamin C include cantaloupe, blueberries, pineapples, turnip greens, red peppers and oranges.
Vitamin E
Vitamin E is a fat-soluble vitamin, which means that it is stored in your body's fatty tissues. According to the University of Maryland Medical Center, vitamin E is also an antioxidant substance, important for combating free radical damage and preventing them from harming your body. Growing kids benefit from vitamin E, as it helps to form white and red blood cells, while also enhancing the immune system. Kids should have an adequate supply of vitamin E in their diets, as low intake can cause muscle weakness. Vitamin E is found in foods such as yams, liver, sunflower seeds, corn and hazelnuts.
Vitamin D
Vitamin D is also a fat-soluble vitamin and is an important substance for growing kids, as it helps the body to absorb calcium. According to MedlinePlus, calcium is one of the most essential nutrients for the normal maintenance and growth of the your body. Also, calcium helps your body to make bones and teeth. Vitamin D is found in foods such as fish, fortified cereals, cheese, cream and oysters.
Vitamin A
Vitamin A is another antioxidant, important for fighting free radicals. According to MedlinePlus, vitamin A is necessary for assisting in the regular growth of your skin, teeth and soft tissues. Vitamin A is also important for promoting healthy eyesight. Good sources of vitamin A include foods such as cheese, apricots, halibut, carrots, liver, spinach, eggs, fish oil, pink grapefruit, cream and pumpkin.
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