Looking over a list of all of the vitamins and minerals that your child requires for good health may seem overwhelming. The good news is that most of them are readily available in the foods that she eats every day. In most cases, vitamin supplements are unnecessary for healthy children with healthy diets. Talk to your child's pediatrician if you have concerns about her nutrition.
Water-Soluble Vitamins
Water-soluble vitamins are not stored in your child's body, so he needs to eat foods that contain them each day. The water-soluble vitamins are vitamin C and the B vitamins. Vitamin C helps his body make collagen, which he needs for healthy teeth, bones and blood vessels. Citrus fruits are a good source of vitamin C, as are red peppers, spinach, broccoli and tomatoes. He also needs several B vitamins, including B-12, B-6, riboflavin, niacin and folate. These are found in a wide variety of foods, including meats, whole grains, leafy green vegetables and fortified cereals.
Fat-Soluble Vitamins
The fat-soluble vitamins are vitamins A, D, E and K. Vitamin A is important for eye health and a healthy immune system. Fruits and vegetables that are orange are good sources of vitamin A. They include carrots, sweet potatoes, apricots and mangos. Vitamin D is manufactured by the body after exposure to sunlight, and is also in fortified milk. Your child needs vitamin D to help her absorb enough calcium. It also may boost her immune system. Vitamin E, needed for the production of red blood cells, is found in nuts, vegetable oils and leafy green vegetables. Vitamin K helps prevent excessive bleeding. Your child can get it from leafy green vegetables, and the bacteria naturally in her intestines can manufacture it.
Minerals
Your child needs several minerals for good health. These include calcium, iron, potassium and zinc. Calcium is especially important for teenage girls, as the bone density that she builds up during her teens can reduce her risk for osteoporosis later. Your child can get calcium from milk and other dairy products, broccoli and other leafy green vegetables. Iron is found in red meat, poultry, fish and legumes. Some cereals and other products are fortified with iron. If your child does not get enough iron, she may develop iron-deficiency anemia. This is of particular concern with girls who are old enough to menstruate, as monthly bleeding can lead to anemia. Good sources of potassium include broccoli and potatoes, and zinc is found in oysters, meat and legumes.
Considerations
Feed your child a wide variety of fresh fruits and vegetables, dairy products, whole grains, meats and other protein sources to satisfy his daily requirements for the vitamins and minerals that he needs. If you live in a climate where he is not exposed to sun most days, ask his doctor whether he needs a vitamin D supplement. If his diet is lacking in any food group, this is another reason that he might need a multivitamin supplement. It is possible to overdose on the fat-soluble vitamins and some minerals, so do not give your child any supplements without talking to his doctor first.
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