10 must-have nutrients that children need

Learn more about the nutrients that your child needs to make them strong and healthy!

1. Calcium

This vital nutrient expertly builds strong teeth and bones while improving muscle and nerve functions. Calcium also helps prevent clotting of blood in children.

Calcium is best found in tofu, yogurt, cheese, milk, whole grain bread, and spinach.

2. Vitamin A

One of the must-have nutrients that children need is Vitamin A. This vitamin protects from your child from different infections and improves eyesight and bone development.

Apart from that, the growth of hair, skin, and nails depends on this vitamin. Best sources of Vitamin A are carrots, kale, butternut squash, sweet potato, red bell pepper, mangoes, eggs and milk.

3. Zinc

One of the essential nutrients that children need is zinc. Zinc aids in a child’s metabolism and proper digestion. Also, zinc helps prevent stunted growth.

Zinc can be found in fruit yogurt, instant oatmeal, ricotta cheese, lima beans, chicken breast, cheese, tofu and lentils.

4. Vitamin E

Important for DNA repair and immunity, vitamin E is one of the nutrients that children need to avoid cell damage.

This nutrient can be found in almond butter, kiwi, corn oil, peanuts, mango, spinach and broccoli.

5. Potassium

Potassium maintains the sodium in the body, thus leveling a person's blood pressure. It also helps reduce risk of osteoporosis and kidney stones.

Tomatoes, oranges, watermelons, bananas and cantaloupes are excellent sources of potassium.

6. Vitamin C

One of the most important nutrients that children need is vitamin C. It helps repair and form children’s tissues, bones, and gums. With this nutrient, the immune system is boosted and keeps infections away.

Vitamin C is found in oranges, grapefruits, kiwi, papayas, orange juice, red bell peppers and broccoli.

7. Magnesium

Magnesium helps maintain the body’s immune system as well as the nerve and muscle functions. This nutrient is found in halibut, spinach, whole wheat bread, raisins, banana, chocolate milk and lentils.

8. Iron

Iron makes hemoglobin and myoglobin, which are essential for carrying oxygen in the blood and storing it in the muscles.

To prevent anemia (iron deficiency), children should consume more beans, lean beef, tofu, and raisins.

9. Vitamin D

One of the nutrients that children need, vitamin D helps in the absorption of calcium and other minerals. It also aids in making sure that the child reaches full growth potential and bone mass.

Vitamin D can be found in salmon, canned tuna, fortified cheese, orange juice and egg yolk.

10. Essential fatty acids

Considered as good fats, EFAs help to regulate a child’s nervous system, build immunity and cells, as well as promote brain function.

Flax seeds, wheat germ, fortified egg and walnuts are food items rich in essential fatty acids.

Written by

Karen Mira

HealthNutritionBigger Kid