Vitamins and Minerals for children – Health is Money!
Children have different nutritional needs than that of adults. Vitamins and Minerals are essential for normal growth and development of your children. Kids these days are more viable to fast foods and junk foods but make sure they intake nutritious diets accordingly to stay balanced physically. Below are few important vitamins and minerals that your kids need.
Calcium
Calcium is the essential building block of bones and teeth. The growth of bone begins at early stages so it is important that the bones grow stronger which will be reserved in later years when bone loss begins. On an everyday basis, kids aged 1 to 3 needs 700 mg of calcium and kids aged 4 to 8 needs 1000 mg. Foods rich in Calcium are dairy products, fortified foods, salmon, green and leafy vegetables.
Fiber
Fiber isn’t a vitamin or mineral, but foods that are high in fiber also tend to be packed with many important nutrients, like vitamin E, vitamin C, calcium, magnesium, and potassium. Fiber recommendations are based on how many calories you take in: about 14 grams for every 1,000 calories. Let’s say, a kid aged 4 to 8 needs 25 g of fiber a day and toddlers may require 18 g a day. Fiber sources are berries, broccoli, avocados, oatmeal, any kind of bean (navy, pinto, red or kidney beans).
B12 and Other B Vitamins
The B vitamins are important for metabolism, energy, and a healthy heart and nervous system. One of the most important B vitamins is B12. On a daily basis, babies need 0.5 mg of these vitamins, toddlers about 0.9 mg, kids aged 4 to 8 need 1.2 mg and kids aged 9 to 13 needs 1.8 mg of these vitamins. Sources of B12 Vitamins are animal-based foods like meat, poultry, fish and eggs and vegan children may look for fortified foods.
Vitamin D
Vitamin D works with calcium to build strong bones. It may also help protect against chronic disease later in life. Children need at least 400 IU of Vitamin D every day. Breastfed babies need vitamin D supplement drops until they are weaned and are getting at least 32 ounces of vitamin D fortified infant formula or milk. Sources of Vitamin D include salmon, mackerel, sardines, egg yolk and fortified milk. Vegan families could go for fortified cereals.
Vitamin E
Vitamin E strengthens the body’s immune system. It also helps keep blood vessels clear and flowing well. On a daily basis, kids aged 1 to 3 need 9 IU, kids aged 4 to 8 need 10.4 IU and kids aged 9 to 13 needs 16.4 IU. Teens need as much as adults, 22 IU every day. Foods rich in Vitamin E are sunflower and safflower oils, nuts and seeds like almonds, hazelnuts and sunflower seeds.
