We all want our children to be healthy. With so many different vitamins and minerals out there how do we know which ones are most important. Listed below are ten vitamins and minerals that are essential to your child’s overall growth and development and which foods are good sources of them.
- Calcium. Calcium is known as being essential for strong bones and healthy teeth. We get the majority of our calcium from milk and dairy product but it can also be found in spinach, kale, and almonds.
- Iron. Iron keeps our blood healthy and flowing oxygen to the tissues. A lack of iron can result in anemia. Iron can be found in red meats, beans and iron fortified foods such as cereal. Ask your child’s pediatrician if they think an iron supplement would be beneficial.
- Magnesium. This mineral keeps our hearts beating steady, a strong immune system and strong bones. You can find magnesium in whole grains, fish, nuts, potatoes and dairy.
- Potassium. Potassium is useful in many of our body’s functions, including kidneys and blood pressure. Potatoes, bananas, avocados and fish are good sources of potassium.
- Vitamin A. We normally think of vitamin A as being the eye healthy vitamin, however, it also aids in bone growth and in warding off infections. You can find this vitamin in milk, liver, cheddar cheese, spinach and also in orange and yellow fruits and vegetables.
- Vitamin B’s. B2, B3, B6 and B12 make up the family of B vitamins. They help with energy, circulation and metabolism. They can be found in chicken, fish, nuts, eggs, dairy products and soybeans.
- Vitamin C. This is a vitamin we all load up on when we start to see the onset of a cold. Vitamin C can also heal wounds and is important in normal growth and development. Citrus fruits, strawberries, tomatoes and broccoli are all great sources of vitamin C.
- Vitamin D. Along with calcium, vitamin D works to keep our bones strong. Our bodies make vitamin D when exposed to sunlight, but you can also get it through fortified milk.
- Vitamin E. This vitamin is an antioxidant that protects us from cancer and heart disease. Nuts are a great source of vitamin E but not recommended whole for young children who could choke on them. You can also get the benefits from safflower and sunflower oils.
- Zinc. This mineral is needed for a strong immune system and for normal growth and development. It can be found in red meat, nets, beans, whole grains and dairy products.
It can be difficult to get all of these foods into your child’s normal everyday meal routine in order to get all of the vitamins and minerals their body needs. There are many supplements out there that can be used along with a healthy diet to get your child the proper nutrition, including the vitamins and minerals listed above. Check with your child’s pediatrician to see if a supplement is needed.
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