If you're like many kids, your parents have told you to eat your fruits and veggies because they're packed with vitamins and minerals. Although you probably already know vitamins and minerals are good for you, you may not understand why they are healthy or know how you can make sure you're getting enough each day.
Fat-Soluble Vitamins
Fat-soluble vitamins are vitamins that your body stores in its liver and in its fat tissues. These vitamins stick around until you need them. Some fat-soluble vitamins can stay in your body for as long as 6 months, according to KidsHealth from Nemours. Examples of fat-soluble vitamins are vitamins A, D, E and K. Vitamin A, which you can find in foods such as carrots, helps you see well at night. Vitamin D, which you can find in egg yolks and some milk, can help you build strong bones. Vitamin E, which you can find in nuts and leafy green vegetables, can keep your blood cells healthy. Vitamin K, which you can find in broccoli and dairy products, helps your blood stick together like a bandage when you get a cut.
Water-Soluble Vitamins
Water-soluble vitamins travel through your blood and any extra amounts leave your body when you pee. You need to work hard to replace these vitamins often because they won't stay in your body the same way that fat-soluble vitamins can. Examples of water-soluble vitamins are vitamin C and the big group of B vitamins, including niacin and folic acid. Vitamin C, which you can find in citrus fruits and broccoli, helps you heal from cuts and helps protect you from getting sick all the time. B Vitamins, which you can find in fish and dairy products, help make red blood cells and give you the energy you need every day.
Minerals
The difference between vitamins and minerals is that vitamins are made by animals and plants and minerals come from water and soil. Your body needs some minerals more than it needs others. Trace minerals are minerals your body doesn't need large doses of every day, but that doesn't mean they aren't important. Examples of these minerals are iron, iodine, copper and zinc. Three important minerals for growing children are zinc, iron and calcium, according to the Children, Youth and Women's Health Service. Zinc, which you can get from meat and fish, helps your cuts heal and keeps your body growing properly. Iron, which you can get from foods such as red meat and some types of cereal, helps your body absorb more oxygen and gives you more energy. Calcium, which you can find in foods such as yogurt and cheese, helps you build strong teeth and bones.
Getting the Right Amount
If you're like most kids, you can get most of the vitamins and minerals you need just by eating a healthy diet that's full of fruits, vegetables, nuts, seeds, eggs and dairy. However, your parents and doctor may suggest that you take a vitamin or mineral supplement under special circumstances. For example, a vitamin or mineral supplement may help you grow better, replace foods you're allergic to or help you get the nutrients you need if you have trouble making healthy choices.
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