Making sure your child has an abundance of vitamins and minerals in their daily diet is crucial for healthy growth and development, and overall health and well-being. The good news? A varied, well-balanced diet that includes all the food groups significantly increases the likelihood of meeting their nutritional needs. That’s why it’s important to understand which foods provide which nutrients.
In this article, Plenish Nutritionist Katie Morley shares five key nutrients that support children’s overall health, along with their benefits and the best food sources to find them.
Five Key Vitamins and Minerals for Kids
Vitamin C
Vitamin C plays a role in maintaining children’s general health and immune system. It also helps the body to absorb iron and is essential for producing collagen - a protein that is needed for healthy bones, teeth, skin and connective tissues. Additionally, vitamin C is vital for speeding up wound healing.
Excellent food sources include blackcurrants, oranges, strawberries, spring greens and green and red peppers. For a convenient alternative, consider our Kids Vitamin Shots in mango and berry flavour, which provides 100% of your child’s recommended intake of vitamin C.
Vitamin D
Vitamin D is required for healthy bones and teeth, working closely with calcium to help with its absorption. A vitamin D deficiency can cause rickets, a condition involving bowed legs with bone pain or tenderness and muscle weakness, so it’s important to stay on top of your child’s vitamin D levels.
The primary source of vitamin D is sunlight, and after the age of three, most children can get enough vitamin D through frequent sun exposure between the months of April and September.
Plant-based sources include mushrooms (particularly those exposed to sunlight), as well as fortified options like our Kids Vitamin Shots, which provide 100% of your child’s recommended daily intake of vitamin D.
Vitamin A
Vitamin A is well-renowned for its infection-fighting properties as it promotes the healthy functioning of the immune system. It also plays a critical role in growth and development, maintaining healthy skin and supporting vision, especially in dimly-lit settings.
Great plant-based sources of vitamin A include orange and yellow coloured fruits and vegetables like carrots, sweet potatoes, swede and mangoes, as well as dark green leafy vegetables like spinach, cabbage and broccoli.
Calcium
Calcium is a mineral known for keeping our bones and teeth healthy, as well as transporting signals from the brain to the body to allow our muscles to work properly and to support many other functions in the body. Preventing calcium deficiency is important, as a lack of calcium can lead to osteoporosis, meaning bones get weaker and more fragile in later life
Some plant-based sources of calcium include green leafy vegetables, tofu and plant-based milk fortified with calcium, nuts and broccoli.
Iron
Iron is needed for the production of red blood cells, which carry oxygen around the body. It also supports general growth, brain development and the immune system in warding off illnesses and infections. Iron deficiency is not uncommon for children, and symptoms may include fatigue, feeling faint, looking pale, loss of appetite and headaches.
Plant-based foods that are a good source of iron include wholemeal or whole-grain breads and cereals, peas, beans, legumes, leafy green vegetables, dried fruits (apricots), as well as hummus and tahini.
Author: Plenish Nutritionist, Katie Morley
DipNT, mBANT, CNHC
Email: [email protected]
Website: www.holsome.uk