Vitamins are a key part of a child's diet. They are needed in order for a child's body to grow and function properly as well as to fight off illness and disease. The two types of vitamins are fat soluble and water soluble. Fat-soluble vitamins--vitamin A, D and E--remain in the body until they are needed. Water-soluble vitamins--vitamin C and B vitamins--circulate through the blood stream and are excreted when a child urinates. These vitamins need to be replenished regularly.
Vitamin A
According to Hawaii.edu, vitamin A is important in a child's diet. If a child becomes deficient in vitamin A, cells in the eyes can begin to degenerate, causing blindness. Vitamin A can be found in a supplement form by itself or as part of a multivitamin. It is also located in foods such as liver, spinach, kale, carrots, sweet potatoes and cantaloupe. Some types of milk also come fortified with vitamin A.
B Vitamins
Kidshealth.org explains that there are many B vitamins that should be included in a child's diet. The list includes B1, B2, B6, B12, folic acid, niacin, biotin and pantothenic acid. B vitamins are important because they aid the body in creating energy and releasing that energy when it is needed. This family of vitamins also helps to create red blood cells that oxygenate a child's body. Among the foods that contain vitamin B are fish, meat, eggs, whole grains, green vegetables, beans and dairy products.
Vitamin C
Hawaii.edu says vitamin C helps a child's body to fight off infection. In fact, it can help prevent a cold or even more serious illnesses like scurvy. It also helps heal wounds or cuts. In addition, vitamin C maintains tissues of the body like gums and muscles. Although this vitamin is usually found in a multivitamin supplement, it occurs naturally in citrus-type fruits, strawberries, cantaloupe, broccoli, tomatoes, kiwi and cabbage.
Vitamin D
Vitamin D is essential in a child's diet. Vitamin D helps strengthen bones. Drweil.com says the American Academy of Pediatrics recommends that a vitamin D supplement be given to children all the way through adolescence to help fight bone diseases like rickets. In addition, vitamin D helps teeth to develop healthy and strong. It naturally helps calcium absorb into the body. Vitamin D is found in supplements, milk, eggs, liver and fish.
Vitamin E
Kidshealth.org says vitamin E keeps the tissues of the skin, eyes and liver healthy and functioning. It also helps the lungs deal with pollution found in the air. Red blood cells also benefit because vitamin E helps them form. Whole grains, green vegetables, egg yolks, nuts, sardines, seeds and wheat germ are all good natural sources of vitamin E.
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