Top Vitamins and Minerals for Growing Children

 Worried about your child’s diet? Here are the top vitamins for growing children you can consider supplementing with, if your child is too rigid with the daily balanced diet. 

Top Vitamins and Minerals for Growing Children 

It is important for young children to take sufficient vitamins and minerals during their growing phase to ensure sound health. They can get the necessary nutrients through their daily balanced diet. However, not all children are fond of the idea of taking all kinds of food served on their plate. Hence, they may need to supplement with certain essential minerals and vitamins for growing children. Some of these important nutrients have been discussed in detail in the below points. 

Essential Minerals and Vitamins for Growing Children 

• B Vitamins 

B vitamins are considered to be one of the most common vitamins for growing children. The group of B vitamins consists of B2 (riboflavin), B3 (niacin), B6 (pyridoxine), B12 (cobalamin), and others. These vitamins are known to help in supporting heart health. Vitamin B1 (thiamin), B2, B3, and B6 are help release energy from food. Some of the natural sources of B vitamins include soybeans, milk, beans, nuts, cheese, fish, meat, eggs, and chicken. 

• Vitamin D 

Vitamin D is one of the most important vitamins needed for young children. It helps the body in absorbing calcium. Kids can get it directly from sunlight. Other common natural sources of vitamin D include egg yolks, oily fish, butter, margarine, fish liver oils, and mushrooms. 

• Vitamin C 

Vitamin C is one of the key nutrients that young children need for promoting immune response. This vitamin can be found in a number of vegetables and fruits. Since cooking can destroy the content of vitamin C, you can make sure your children are taking raw fruits and vegetables including citrus fruits like grapes, lemons, & oranges, mangoes, bell peppers, strawberries, tomatoes, and strawberries. 

• Vitamin E 

One of the most important vitamins for growing children, Vitamin E is known to help boost the immune system of the body. You can make sure your little ones are getting their daily requirement of vitamin E by adding certain natural foods in their diet including nuts, canola & sunflower oil, and seeds like hazelnuts & almonds. 

• Calcium 

Calcium works together with essential nutrients like magnesium, vitamin K, and vitamin D to promote bone health. Hence, it is important for young children to take adequate amount of calcium in their daily diet. You can incorporate foods like cheese, milk, yogurt, nuts, pulses, cereals, and leafy green vegetables in the diet of your little ones to ensure they get their daily requirement of calcium. 

• Fiber 

Fiber is neither categorized as a mineral or a vitamin. However, food rich in fiber also contain other essential nutrients including vitamin C, vitamin E, potassium, calcium, and magnesium. Some of the common fiber-rich foods include oatmeal, berries, avocados, broccoli, and beans like kidney, chickpeas, navy, & pinto. 

• Iron 

Iron allows the red blood cells to transport oxygen to the various parts of the body. While both young boys and girls need adequate amount of iron, girls who have started experiencing menstruation, need the mineral in higher quantities. Some of the prime sources of iron include red meat, beans like soy, navy, kidney, and lima, and dark green leafy vegetables like kale, spinach, and collard greens.