Vitamins, which are vital for school-aged children as they develop physiologically, can be categorized as either fat-soluble or water-soluble. Fat-soluble vitamins are stored in the body's tissues and include vitamins A, K, D and E. Water-soluble vitamins are not stored in the body and, therefore, must be ingested on a daily basis. Though it is essential that all vitamins be present in the diet, some vitamins, such as B complex, C, D and A, are especially key to the healthy development of a school-aged child.
Vitamin A
Vitamin A, a fat-soluble vitamin, is an important part of a student's diet because it is instrumental in helping to ward off infections. Young students are particularly susceptible to infections, as their immune systems are not yet strong enough to fight some infections. Vitamin A also supports the development of healthy eyesight. Foods rich in vitamin A include green leafy vegetables and liver.
Vitamin D
It is imperative that vitamin D, another fat-soluble vitamin, be included in a student's diet. Vitamin D is key to the development and strength of the skeletal structure. Given that children's bones are developing throughout the school years, vitamin D intake is all the more important for them. Vitamin D is also needed to facilitate the uptake of iron, which in turn, prevents anemia. Vitamin D can be obtained by drinking fortified milk.
B Complex Vitamins
Though scientific evidence that supports taking supplemental B complex vitamins to facilitate optimum intellectual performance in students is inconsistent, there is some indication that vitamin B is associated with intellectual performance. At least one of the B complex vitamins, vitamin B-12, does positively impact alertness. It would, therefore, be wise to include vitamin B-12-rich foods in the diet or supplement the diet with a multivitamin. Sources of vitamin B are beans, bananas, potatoes and whole grains.
Vitamin C
Vitamin C is a water-soluble vitamin, meaning that it is not stored in the body; therefore, an individual must take in adequate vitamin C on a daily basis, in order to meet the body's vitamin C requirements. Vitamin C also facilitates healing and is instrumental in the uptake of iron in the prevention of anemia. Vitamin C can be found in a wide variety of fruits and vegetables. The Harvard School of Public Health recommends eating at least nine servings of fruits and vegetables on a daily basis. Citrus fruits such as oranges, grapefruits and tangerines, are excellent sources of vitamin C.
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