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Vitamins and minerals are essential for children’s growth and development

Posted:  Friday, April 01, 2016

Essential nutrients for healthy growth of children

What are the best nutrients to fuel your children’s growth and development? Vitamins and minerals constitute essential nutrients. They are essential for repair and nourishment, the formation of bones, muscles and skin, metabolic and nutritional functions.

The prime challenge for parents is to convince kids to follow a healthy diet. Parents can inculcate healthy eating habits in their children through fun-filled activities and by making food preparations attractive.

Vitamins and minerals are required by children to grow strong and healthy. These nutrients can be easily accessed through a variety of foods.

Nutrient Health benefit Food Sources
Vitamin A Proper growth and development, repairs bone and tissue, healthy eyes and skin Cheese, yellow/orange veggies (yams, squash, and carrots), milk and eggs
Vitamin B group (B3, B12, B6, and B2) Energy production, healthy nervous and circulatory systems Nuts, milk, cheese, eggs, chicken, soybeans, and beans
Vitamin C Healthy connective tissue, muscles and glowing skin Green vegetables, citrus fruit, tomatoes, strawberries, kiwi
Vitamin D Helps in calcium metabolism, promotes tooth and bone formation Found in fish oil, milk, and dairy products
Calcium Aids in bone growth and strength Fortified orange juice, cheese, tofu, and yogurt
Iron Helps muscle build-up, formation of red blood cells Beef, pork, turkey, prunes, spinach, and beans Supplementation recommended

The inclusion of nutrient-rich foods in the diet of children may fulfil their daily needs for vitamins and minerals. However, parents are advised to pay attention as high dosages of vitamins D, K, A, and E can be toxic. Moreover, probiotics may help keep the intestinal flora organized. Parents usually worry about their kids becoming picky eaters, but such an outcome can be avoided by promoting the consumption of nutrient-rich foods and creating awareness of healthy foods from an early age.

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