Kids Need Their Nutrients – Vitamins
Work! Stanford Children’s Health States:
Most parents know that children need vitamins
and minerals to stay healthy. But knowing exactly what nutrients and how much
they need of each is not always easy. Learning a bit more about vitamins and
minerals can help ensure your kids are on the right nutritional track.
Despite parents’ best efforts, kids may not
always get all the vitamins and minerals they need. To make sure your kids are
getting the full range of nutrients that they need, be sure to offer your
children a variety of foods. Start by taking a closer look at the foods your
kids eat on a regular basis.
the vitamin alphabet
The nutrition labels on food packaging can
show you which foods contain the proper nutrients. Below is a breakdown of the
essential vitamins and minerals that kids and teens need for different areas of
growth and where to find them:
- Vitamin A is important for healthy skin and normal
growth and it also helps vision and tissue repair. Vitamin A can be found
in rich quantities in yellow and orange vegetables, dairy products, and
- Vitamin B helps the body produce red blood cells and
assists in metabolic activities. Vitamin B is found in meat, poultry,
fish, soy, milk, eggs, whole grains, and enriched breads and cereals.
- Vitamin C is the body’s tool for healing and fighting
off infection, and it also strengthens tissue, muscles, and skin. For
healthy doses of vitamin C, look to citrus fruits, strawberries, tomatoes,
potatoes, brussels sprouts, spinach, and broccoli.
- Vitamin D helps the body form and maintain strong teeth
and bones and assists with the absorption of minerals such as calcium.
Vitamin D is found in fortified dairy products and in fish oils. Adequate exposure to sunlight is also a way to get enough vitamin D. Sunlight stimulates the vitamin, which naturally occurs in the skin, to become active in the body. (Remember not to stay in the sun too long without SPF
- Iron is important for kids, especially during periods
of accelerated growth. Iron contributes to the production of blood and the building of muscles. Beef, turkey, fish, beans, and fortified breads and
cereals are excellent sources of iron.
- Calcium is vital for the development and maintenance of
healthy bones and teeth. Consuming inadequate amounts during childhood can affect growth and development, but it can also lead to weak, fragile, and porous bones (potentially leading to osteoporosis later in life). Calcium is found in low-fat milk, sardines, yogurt, and cheese. It is also present in lesser amounts in vegetables such as broccoli.
Read the article here: Stanford Children’s Health – Lucile Packard Children’s
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